@,@@,@@@,@                                          ,@,,@,,,,,
,,@@,@,@,,                                          ,,@,,@,,,,
,,@@,,,,@,                                          ,,,@,,@,,,
,,@@@,,,,@                                          ,,,,@,,@,,
,,@,@@,,,,                                          ,,,,,@,,@,
,,,,@@@,,, BREATHE  IN,  AND  KNOW  THAT   YOU  ARE ,,,,,,@,,@
@,,,@,@@,,              BREATHING IN.               @,,,,,,@,,
,@,,,,@@@,                                          @@,,,,,,@,
,,@,,,@,@@ BREATHE  OUT,  AND  KNOW  THAT  YOU  ARE ,@@,,,,,,@
@,,@,,,,@@              BREATHING OUT.              ,@@@,,,,,,
,@,,@,,,@,                                          ,@,@@,,,,,
,,@,,@,,,, COUNT  YOUR BREATHS,  CARRY  ON. BREATHE ,,,@@@,,,,
,,,@,,@,,, OUT  A  SECOND SLOWER. IF IT FEELS GOOD, ,,,@,@@,,,
,,,,@,,@,,        BREATHE IN SLOWER AS WELL.        ,,,,,@@@,,
,,,,,@,,@,                                          @,,,,@,@@,
,,,,,,@,,@ BREATHE  IN THIS FASHION FOR FIVE OR SIX ,@,,,,,@@@
@,,,,,,@,,          BREATHS. SLOWER AGAIN.          ,,@,,,,@,@
@@,,,,,,@,                                          ,,,@,,,,,@
,@@,,,,,,@ COUNT  YOUR BREATHS  NOW, TWENTY  TIMES. ,,,,@,,,,@
,@@@,,,,,,                                          @,,,,@,,,,
,@,@@,,,,,   RETURN TO NORMAL BREATHING PROTOCOL.   @@,,,,@,,,
,,,@@@,,,,                                          @@@,,,,@,,
,,,@,@@,,,                                          @,@@,,,,@,
,,,,,@@@,,                                          ,,@@@,,,,@
@,,,,@,@@,                                          ,,@,@@,,,,
,@,,,,,@@@                                          ,,,,@@@,,,