Start by sitting in any comfortable
seated position.
Before beginning the exercise, you may wish to blow your nose
and keep the tissue nearby.
When you are settled, inhale, and then sharply contract
your lower abdomen to rapidly expel air from your lungs through your nose.
Then
passively allow your next inhalation to follow, inhaling through your nose.
Try
ten to twenty abdominal contractions.
Start slowly and find your rhythm,
gradually picking up speed.
Over time you can work up to fifty contractions if
that is comfortable.
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