Exercise:

 

   Make yourself comfortable in the bed or chair. Take a deep breath. Feel the air enter your     body. Breathe in slowly through your nose, letting the air in deeply, towards your lower

   belly. Your chest should remain still, while the belly is rising up. Tighten your abdominal         muscles and let them fall inward as you exhale through opened mouth. Hold your breathe     inside while counting slowly to four. Slowly blow air out and count to four again. Keep still     without air for another 4 seconds and repeat steps:

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•  Let out all of the air in your lungs to the count of four

•  Keep your lungs empty for a count of four

•  Inhale for a count of four

•  Keep your lungs full for a count of four

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    When you feel comfortable with it you can increase the count to 5,6,7...