1. Sit in a cross-legged position, with the back straight and the head erect.
2. Contract (or pump) the abdominal muscles quickly, causing the diaphragm to move up into the thoracic cavity and pushing the air out of the lungs forcefully.
3. Relax the abdominal muscles allowing the diaphragm to descend into the abdominal cavity. Inhalation happens passively.
4. Repeat pumping (steps 2 and 3) quickly several times.

Start with 2-3 rounds of 20-30 pumpings each. Gradually increase to 5 rounds of 60-100 pumpings. Follow each round with two deep breaths and retention of 20-60 seconds. While you are holding your breath, focus on the area between your eyebrows (it could help to reduce or eliminate the flow of thoughts).

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