1. Set your timer for two minutes.
2. Get into sitting position with your hands on your knees.
3. Commit to a two-minute period of time and press the start button on timer.
4. Slowly and deeply, inhale through your nose for 4 counts. As you breathe in, visualize that the air entering your body is freezing cold.
5. Exhale through your mouth with pursed lips for 8 counts. Visualize that the air coming out is very hot.
6. Focus on the breath as you inhale and exhale these hot and cold temperatures.