(2) Put your hands gently on the lower abdomen, exhale slowly, and gradually tighten the lower abdomen while exhaling.

(3) Exhale slowly, the lower abdomen is getting tighter and tighter, and the shoulders are kept relaxed.

(4) When the abdomen is subjected to the tightest degree, the qi is also spit out.

⑤ After the shoulders and lower abdomen relax, slowly start to inhale.

⑥ Try to inhale. At this time, the lower abdomen does not need to be deliberately contracted, but the abdomen is pressed down.