Breathe in deeply. As deeply as you can (within reason). Hold the breath for several or many seconds.

Exhale fully. Squeeze all the air out. Repeat this process for a few minutes or tens of minutes. Repeat this sequence often. I nd before rising after sleep a particularly good time. Further renements: ! Breathe in to the lowest part of the lungs rst (diaphragmatic breathing), as that lls slowly move up. ! Breathe in thru the nose, out thru the mouth.

! As you nish squeezing all the air out each time, contract your muscles briey as if you were holding urine.