The good thing about squeezing is, even if you need to roll up into the fetal position due to the pain, you can keep squeezing! So set that metronome to 60 beats per second and get to it!
1. Squeeze at [2] for 10 beats
2. Squeeze at [3] for 10 beats
3. Squeeze at [4] for 10 beats
4. Squeeze at [2] for 10 beats
5. Squeeze at [3] for 10 beats
6. Squeeze at [4] for as long as you can muster – count how long you last