Sit in a comfortable seated position with your back straight and your chin slightly tucked

Close your eyes and begin to focus on your breath for a few moments

Breathe in a rhythmic pattern using the following pattern

IN 2, 3, 4 (through the nose) OUT 2, 3, 4, 5, 6, 7, 8 (through mouth with restricted glottis)

Breathe in this manner 10 times, staying relaxed as possible and breathing in the belly

On your last breath exhale all the air out of your lungs and hold your breath

Try to hold your breath as long as you can

When you have to breathe, take a quick breath in and blow out immediately. Then hold the breath again. Repeat this twice

On the next urge to breathe, resist the first urge. Then take a deep breath in and hold the breath.

Hold the breath as long as you can. Then release.

Spend a few breaths relaxing and return to normal breath.

Repeat 2-3 times