,@,,@,@@@,                                          ,,@,,,@,,@
,,@,,,@,@@                                          @,,@,,,@,,
,,,@,,,,@@                                          @@,,@,,,@,
,,,,@,,,@,                                          @@@,,@,,,@
@,,,,@,,,,                                          @,@@,,@,,,
,@,,,,@,,, 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.   @@@,,@,@@,
,,,,@,,,@@                                          @,@@,,,@@@
@,,,,@,,@,                                          ,,@@@,,@,@
@@,,,,@,,,                                          ,,@,@@,,,@
,@@,,,,@,,                                          @,,,@@@,,@
,@@@,,,,@,                                          @@,,@,@@,,