Don't eat or drink for 2 hours.
Knees up, head as low as your back.
Loose or stretch clothes will let you expand both chest and tummy.
Now you're ready. . .
Inhale with nose only, mouth closed.
First use just half of your inhale breath so just your tummy rises, your ribs don't rise.
Don't exhale yet, and. . .
As your tummy stays up, use the remaining half of the inhale breath so now your ribs also rise. A good, full inhale (but no straining).
Now. . .
Exhale completely and a bit forcefully with your mouth
open wide (but don't strain). Make a "smile" face with upper and lower teeth showing, and make the exhale sound like a breathy "Haahhh", like it's more up in the roof of your mouth than down in your throat. (But no vocalizing: don't "Say Ahh", like at the doctor's office. The exhale is purely just breathiness, no talking sounds at all). If you have audio, try to imitate the exhale sound. The more you exhale this way, the stronger the effects will be!
A Few Tips
- 10 minutes minimum, 20 minutes maximum.
- Someone right there with you, looking at you, maybe holding your hand, anything encouraging, always helps in completing the entire time you want.
- When you finish, try to keep any movements small, and try to avoid yawning, talking, and stretching.