pillow and while flat on
your back place one hand lightly on the abdomen, the other on the
lower ribs. Relax the whole body, giving up your whole weight to the
bed. Inhale through the nostrils slowly, evenly, and deeply, while
mentally counting one, two, three, four, etc. As you inhale, notice
(_a_) the gradual expansion of the abdomen, (_b_) the side expansion
of the lower ribs, (_c_) the rise and inflation of the chest, without
raising the shoulders. Hold the breath while mentally counting four
(four seconds), then suddenly let the breath go, and notice the
collapse of the abdomen and lower chest. Remember _the inspiration
must be slow and deep, the expiration sudden and complete_. Practise
this preliminary exercise for not more than ten minutes each morning
for a week. The second week hold the breath six seconds, instead of
four, and gradually increase the time, without overdoing.

While, for a novice, the exercises may be taken at first in bed, this
is but a preliminary to their practise standing in easy poise as
directed in the preceding section.

Exercise II

SLOW INHALATION WITH SUDDEN EXPULSION

Inhale as in I; hold the breath four counts (seconds) or more; then
expel the air vigorously in one breath through the wide open mouth.
The beginner is often helped in acquiring a deep breath by slowly
sipping breath. Therefore as a variant to Exercise II practise:

Exercise III

SIPPING THE BREATH, WITH QUICK EXHALATION

Through the smallest possible opening of the lips, while mentally
counting, inhale very slowly and steadily; hold two to four counts,
then expel the air all at once through the wide open mouth.

Exercise IV

FOR RIB EXPANSION

To more completely arouse dormant muscles that should play an
important part in breathing, place the hands against the sides, thumbs
well back, take, through the nostrils or the slightly parted lips,
six short catch-breaths, moving the ribs _out at the side_ with each
catch-breath. Hold the breath two counts, and exhale through the mouth
with six short expiratory puffs, drawing the ribs _in at the side_
with each puff.

Exercise V

SLOW INHALATION WITH SLOW EXPIRATION

Inhale as in I, while mentally counting one, two, three, four, etc.,
until the inhalation seems complete. Hold the breath four or more
counts; then exhale through the nostrils slowly and evenly while
mentally counting to the number reached in the inspiration. With
practice the number of co