Practical and concise. This is basic pranayama – breath control. Very useful stuff.
The first two which Lucas calls water breathing (4:4 ratio) and whiskey breathing (4:8 ratio) slow the breath and lead to balance and deep relaxation. The third, coffee breathing, is the practice of Kapalabhati – rapid exhalation. Lucas recommends 3 rounds of 20, three times a day. I learnt to do these and other pranayama practices many years ago but was a poor student because I didn’t practice. This is a reminder for me .. it is infinitely better to do a few simple practices well and consistently than to learn more complex practices and hardly use them at all. Regret .. but I am consoled by Rumi:
“Come, come, whoever you are. Wanderer, worshiper, lover of leaving. It doesn’t matter. Ours is not a caravan of despair. come, even if you have broken your vows a thousand times. Come, yet again , come , come.”
― Jelaluddin Rumi