Normal breathing consists of two parts: the intake of breath, and the exhalation of breath. The body does this unconsciously, just as the heart beats. While the body breathes with no conscious effort, the breath can also be regulated at will to help ease many emotional responses. Such regulation is an essential skill for practicing magick, which is why I’m including this ritual here even though Damien included several versions of it in High Magick.

The Fourfold Breath can be useful in avoiding rage. It can also be useful at the onset of panic attacks, or it can help get one to sleep at night. It’s an excellent preparation for meditative practices and is my go-to any time I want to calm and change the chemistry of my mind.

To do the Fourfold Breath, you breathe in for a count of four seconds, then hold for a count of four seconds, then breathe out slowly for four seconds, then hold the breath with no air for a count of four seconds. If you’re panicky, your breath may be shallow at first. It’s fine to adjust the speed of your counting as needed. Do it for a few cycles and you’ll begin to relax into slower breathing.

Here is a special version of the Fourfold Breath to help hone your visualization skills and connect you to the natural cycles of the year.

• Find a restful position in which you can relax.
• As you breathe in to a count of four, think of spring—flowers, cool showers, the bright green of new leaves, bugs and birds coming alive with noise. Hold for four seconds as you bring to mind the scents, sounds, sights, tastes, and sensations of glorious springtime.
• As you breathe out for four seconds, summer arrives—hot sun, cool swimming pools, vibrant colors, warm evenings, ice cream. Hold for four seconds as you immerse yourself in your sense of summer.
• Breathe in again for four as autumn comes—crisp evenings, apple orchards, brilliantly colored leaves, pumpkins. Hold for four seconds as you feel into fall.
• As you exhale for four, winter arrives—cold, frosty mornings, snow, hot chocolate, evergreen trees covered in snow. Hold for a count of four before letting spring return with your next in-breath.
• Repeat this cycle as many times as you wish.