Step one: Lie down on your side to observe chest and belly movement, or sit on a chair with your back straight.
Step two: Take 30-40 deep breaths in and out through the mouth or nose with no pausing. These breaths should be relaxed and natural, being careful not to over-extend, inflate or go too fast. The count should be 1 second for each in-breath and 1 second for each out-breath.
Step three: After 30-40 breaths, exhale steadily and completely through the mouth to empty the lungs.
Step four: Hold your breath for 60 seconds.
Step five: Inhale steadily once to fill the lungs and hold your breath 15 seconds or for as long is comfortable. Do not force the hold.
Step six: When you feel the impulse, breathe out steadily and start the cycle again for three rounds.
Step seven: At the end of cycle three, let your breathing return to normal.
Step eight: Beginning with your fingers and toes, slowly start to move your body, little by little, before getting up.
Step nine: Overtime, try to increase the hold on empty lungs by 15 seconds, remembering to always take a breath if you feel the need to.