“Inhale slowly and deeply through your nostrils, breathing into what feels like the bottom of your belly.

Feel your belly come out. You should strive to look like a Buddha - belly out as far as possible. It helps to place your hand on your belly to make sure it is expanding as you inhale. This actually takes practice over a few weeks. Most of us breathe into our chest, technically the top of our lungs. We are trying to retrain how we breathe from chest breathing to belly breathing. 

When you’ve inhaled fully, hold your breath for a beat. Now exhale fully through pursed lips, as if you are blowing on a hot spoonful of soup. Pursed lips help you control the airflow out so you can create maximum relaxation. Tune in to your body as you exhale so you tailor the speed to what feels most relaxing inside. 

Your exhale should take approximately twice as long as your inhale. As you exhale, imagine your entire body going loose and limp. Repeat this five times.”

Hendel, H. J. (2018). It’s not always depression: Working the change triangle to listen to the body, discover core emotions, and connect to your authentic self. Random House / Spiegel & Grau.