Hello. It is suggested that it is best to concentrate, abdomen, exhale slowly, and consciously lift the anus with your mind. When the air in the lungs exhales as much as possible, hold your breath and keep lifting your anus for 2 ~ 3 seconds, then relax all over, let the air naturally enter the lungs, rest for 2 ~ 3 seconds, and then repeat the above actions; Try to lift your anus when inhaling, then relax all over and let the air in your lungs exhale naturally. 65438+ 0 ~ 2 times a day, 30 times or 5 minutes each time. Perseverance is the key to avoid rushing for success in sports and feel comfortable. I wish you all the best, health, happiness and happiness. Please adopt it. Thank you.