Advanced breathing pattern designed to delay arousal response. Combines extended exhales with pelvic floor relaxation under simulated intensity.
Sit or lie in a comfortable position.
Inhale through your nose for 4 seconds.
Exhale through pursed lips for 8 seconds while performing a reverse Kegel.
At the end of the exhale, hold empty for 4 seconds.
Repeat for 20 cycles.
Between cycles 10 and 11, do 10 rapid Kegel pulses, then resume breathing.