Come Sit in a comfortable sitting position where it is on your knees cross legged or chair, as long as your spine is nice and straight so that you keep cool openness for the abdominal area and the chest. Place the hands with the palms up on the needs to start by bringing your hand on your belly. We're going to do some breaths, just using the abdominal muscles, and the exhalation, contracting the belly empty and the inhalation to the belly expanding like a balloon. Start to make the exhalations a bit stronger, it faster and the inhalation is relaxed. So the exhalation, you pull the belly in and the inhalation resolved in the belly to let the air flow back in to let the belly expand again. to really learn how to use just the abdominal muscles, get the rest of the body of the spine straight.

Forcefully exhale, and just relax inhalation, let the air flow back in by itself into the sides into the bed. Now relax the hands back onto the knees. Soft and the breathing muscles. Now for the second stage, we're going to exhale again forcefully from the belly, but this time making a sound hoo hoo. Breathing and hoo hoo hoo, hoo, hoo, hoo, hoo, hoo, hoo hoo hoo hoo hoo. A relaxing to really learn how to use chest the abdominal area for this breathing.

Forceful exhalation, relax inhalation. If you feel you still have difficulties breathing like this, repeat step one or two or lay on the ground with a pillow on the belly and practice the pillow breathing. So let's do this properly. Now. using just the abdominal muscles like a pump the rest of the body lose. Take a nice breath in and keep the shoulders loose.

Keep the face muscles with legs. She's using the belly. Strong Bethel, South Britain. Three more Brits Take a nice breath in. Very slow, relaxed. Feel the gentle effect happening in the body.

So to do this breathing properly, avoid jerking with the whole body, contracting the whole body when you breathe out and frowning with the face. Keep the body loose shoulders to face muscles. Those to the mind, keep a relaxed mind. You're doing yourself a great favor for your health. You're straying mentally and physically, so be happy about it. So the last round for 21 Brits take a nice breath in and keep the battery steady.

Straight, but loose the shoulders, the legs, the arms, relax. These muscles we just use in the abdominal area like a pump. If at any time you start to feel discomfort to stop it for now, would a bit softer. Never exert yourself the last few breaths and take a nice breath in and slow, soft breath out. calming down your breathing. Often, the muscles you've used what is breathing observe what is happening in the body On a very subtle level, subtle sensations as you make the breathing thing become famous still very changeable.

Noticing you've created a little bit of space in the mind. cleaned, cleaned your brain a little bit. Now again, we got to do one more last round. Everything still feels okay. Find your own speed you can eat a burrito To find your own rhythm, you can do it about once every two seconds once every second or even twice a second like all is okay, as long as you feel you can let the rhythm happen in a very relaxed way. There's no such thing like faster is better or something.

So, again, another round you can do about 30 breaths if you want but feel free to do a bit more or less whenever you feel it's enough, it's enough. And after that, you take some time again to let all these muscles that you use settle to let the whole nervous system the energy system, the breathing, letting everything settle and slow down. Calm down your breathing with a couple of breaths. If you want For a moment, just sit and breathe until the bell goes. So you can start whenever you want. So feel for yourself.

What is the nice reason to do that you don't have to force anything that you don't skip the breath or struggle with the speed, however fast or slow and kind of let the breath happen in a nice rhythm. Contract readings contract really, really. Whenever you feel it's enough it's enough Often relaxing Keep softening the breath loose enough is sitting just reading opening up to the present moment as it is