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