Get yourself into a comfortable position

Back straight, feet grounded into the floor, hands on your belly.

Exhale all the air out through your mouth.

Curl the tip of your tongue up to touch the hard ridge behind your upper front teeth.

Hold it there for the duration of the exercise.

Close your mouth and inhale through your nose for a count of 4.

Don’t force it, but take a good breath.

Hold your breath for a count of 7.

Open your mouth and exhale through your mouth for a count of 8.

Repeat.