Inhale slowly

Hold your breath for about one second at the top of your inhale

Slowly exhale through your nose. Do not exhale in one big burst, instead try to take twice as long to exhale as it took to inhale.

At the end of your exhale, pull your stomach in slightly to force all the air out.

Repeat process again, focusing on control and movement of the diaphragm.

As you begin this practice, it may take you 5 seconds to inhale, and perhaps only 6 seconds to exhale. However, if you do this every day, morning and night, for 3-5 minutes, in 4-6 weeks you will notice increased lung capacity, with much longer inhales and exhales. It may take 10 or even 20 seconds to inhale, and twice as long to exhale. This means that with every day that you practice this exercise, your lungs, diaphragm, and abdomen are getting stronger, and your tissues, muscles, and brain cells are receiving the maximum amount of oxygen for optimum health. When you receive therapeutic massage, you will notice your muscles responding to your longer exhales, releasing tension and relaxing long-held pain. In conjunction with chiropractic treatment, therapeutic massage helps because relaxed muscles help joints to adjust more easily and stay in place longer between adjustments.