This is a simple breathing technique I use when meditating. It is called “Identical Motion Breath (Sama-vritti). This breathing technique is used to achieve uniformity in the duration and uniformity of the 3 stages of pranayama: inhalation, hold, exhalation.
It is best to practice this technique with only the inhalation and exhalation without the hold. Once you have attained a uniformity in duration and intensity, you should then attempt to practice with the hold part of this technique. Inhale for 10 seconds, then hold for 10 seconds, and exhale for 10 seconds. Once you have mastered this 10-10-10 ratio, you could practice the hold after the exhale, also known as the empty chalice. When you first begin this practice, you could choose not to hold every 2-3 cycles, and hold every 3-4 cycle. I have also been known to use a 7-7-7 ratio when first beginning this breathing technique, and work up to the 10-10-10 ratio.
Please use caution when any breathing technique uses a hold, you should be in good health to use these breathing techniques.