OK, so I finally carefully read my instructions for this week (and for the rest of this four-week exercise), and I think I'm finally doing it right. Better late than never.
8/25/09: After asana practice and a five-minute savasana, I began pranayama practice with a six-breath lengthening of the cycle, during which I concentrated on pushing the belly to the spine on exhale. Following that I began to count, establishing a pattern of 4 counts inhalation, 2-count retention, and 12-count exhale for six breaths. This was all done with the supervision of the clock/metronome.
Then, introducing a 2-count suspension after exhale, maintained this pattern for 12 breaths: 4: 2: 12: 2.
The exhale felt a little short at times.
Six breaths at the end restored respiration to a normal but considerably slowed-down pace as I transitioned into meditation.
8/26/09: A virtually identical repeat of yesterday's exercise, only today the 12-beat exhale did not feel short or uncomfortable at all. Meditation was very satisfying today also.
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