Exhale

breathe in by filling your diaphragm (cavity below your chest) watch your abdomen rise (not your chest), breathe in through the nose by filling your diaphragm and abdomen.

        Then…

      Exhale long and softly but with a sound, through the nose always … slow, until no sound comes out.

     Inhale long and slowly for at least five long seconds continuously.

     Exhale soft but with a sound, long, for as long as you can exhale …

   until  no more sound comes out…