Steps for a relaxing exercise, sitting or laying down 

1. Inhale through your nose. You can slowly count to four while you do it. When you breath in your stomach should rise and your breast widen, but your shoulders and throat stay relaxed. 

2. The exhalation can be slightly longer than the inhale. You can slowly count to six, for example. While you breath out consiously relax your body. At the same time your stomach goes down and your deep inner muscles construct to boost the impact of your lungs emptying.

3. Aim to use the full capacity of the lungs to help them fill evenly with air. However, don't overdo it to avoid any unnecessary muscle tension.