Thank you for your interest in these breathing exercises. This specific exercise is a powerful resource for moving your nervous system from threat to thrive. The more consistently we use this, the more positive effect it will have. Download the sound file, add it to iTunes or whichever app you use, find a peaceful spot, and breathe.
When doing this, inhale through the nose and exhale through the mouth. As you're doing this, imagine your breath entering and exiting your heart, and try to cultivate a feeling of appreciation, love, or gratitude for someone or something. The more intense the feeling, the more effective this exercise will be. Enjoy.