Inhale the oxygen through the nostrils, calmly, and first of all fill the lower part of the lungs, controlling the abdomen with the touch of your hands. Push down the diaphragm, which will press, gently, on the abdominal organs. The abdomen will assume a slightly swollen shape. Then, stretching the lower ribs towards the outside, fill the center of the lungs. Lastly, fill the upper portion of the lungs, making a round or swelling of the chest by raising the six or seven left and right upper ribs. Obviously, you must retract the abdomen to help the lungs which, in this way, push the air everywhere. These seem to be three movements but, the whole is, in fact, a uniform and continuous movement, from the lowered diaphragm to the raised collar-bone. The action must be gradual and gentle.

Second phase: the stopping of the breath.

Hold the breath for a few seconds.

Third phase: exhalation.

Release the breath from the lungs, gently retracting the abdomen. Follow the action by laying the hands flat on the abdomen, without compressing it. While exhaling the air, the hands will accompany the walls of your abdomen downwards. The exercise calls for attention on the abdominal muscles, at least until the movements become automatic. The muscles must be controlled consciously, and therefore, a slight contraction must be fixed, both during the inhalation and retention of the air. To expel the air, keep the lips semi-open. Exhale very slowly. When the exhalation is completed, relax the chest and the abdomen. It is a good idea to look at yourself in a mirror so you can correct the movements. If the exercise is done sitting or standing then use the control of a lit candle, placed about half a meter from the face. In the emission of the air aim the breath at the flame, which should flicker without extinguishing.

The main reason for using the candle is this: to make the flame flicker from 50 cm implies a well-controlled, not too violent muscular effort. The advantages of the candle flame are considerable because you can exhale the air from the lungs slowly, under constant attention, emptying them to the maximum. You will be working the abdominal muscles under continuous control, with a force well-measured by the brain.

The first exercise is fundamental; take 10 slow, deep respirations; without becoming discouraged - persist for 15 days. Do not go on to the other exercises until you have mastered this one.