1, choose a comfortable position where you can breathe freely. For example, lie flat on the yoga mat, lie on the sofa, bend your knees and relax naturally.

2. Breathe through your nose. Put one hand above the navel and look for the feeling of abdominal ups and downs.

3. Key points when inhaling. Inhale into the abdomen, blow it up a little like a balloon, and then exhale through the mouth when it can't be blown. (Chest stays still)

4, the main points when exhaling. Exhale evenly, the abdomen begins to relax, and then the abdomen is forcibly closed until it is squeezed out.

5. Feel the power. When exhaling, feel the abdominal muscles tighten inward at a uniform speed (feeling of squeezing out abdominal gas).

6. Don't arch your back and stick to the ground. Bowing the back hurts the waist, especially when exhaling, the back must be attached to the ground, and there is a feeling that the navel is against the spine and the spine is attached to the ground.