I breathe in 4 secs, hold 6 secs, and exhale 8 secs (roughly!). Then, I place a hand over my heart to draw my attention there and breathe normally (although my breaths are now balanced naturally). I close my eyes and visualize someone or something that fills me with gratitude or joy and sustain loving emotions while imagining sending that person or place a beam of love. When ready, I gently withdraw the beam inward and slowly come back to the room. (Basically, breath, hand on heart, gratitude, and joy create heart/brain coherence.)