First, feel the diaphragm move down, allowing the lungs to expand and forcing the abdomen out; then feel your chest expand with your collar bones rising last.
 Use your stomach and diaphragm to push the air from your body. “Forced” exhalation means that the contraction of your stomach muscles helps push the air out of your body. It does not mean that the exhalation should be uncomfortable for you in any way.
 The goal is to leave a hollow below your ribcage, making it look like the front muscle wall of your abdomen is pressed against the back. Hold this position -- and your breath -- for as long as is comfortable.
 Allow your lungs to completely fill with air.

Inhale deeply through your nose.
Exhale forcefully.
Touch your chin to your chest and suck in your stomach completely.
Lift your chin and breathe in slowly.
Repeat 3 to 5 times.
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