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For breathing tempo (Br), this includes NGSE = Nasal, Gentle, Slow, Expansive.
This is how your breathing should be through the entire movement. Keep your breathing separate to the movement,
meaning you do not need to inhale and exhale in-sync with the movement. You should be able to breathe through your nose,
gently, slowly and allow your ribs expand as you complete the exercise.
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For strength tempo (Str), there are four phases to every movement: active – hold – loading – hold.
If there is only one number, this refers to the holding phase at the end position of the movement.
If there are two numbers this refers to the active and loading phase of the movement.
If there are three numbers, this refers to the active, holding phase at the end position, and the loading phase.
If there are four numbers, this refers to the active, holding phase at the end position, loading, and the holding phase at the start position.
Controlled means move at your own slow and controlled tempo. You don't need to pause, but if it feels good — go for it; whatever feels best to you.
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