Roll breathing

Your belly will push your hand up as you do this. The hand on your chest won't move. Then breathe out and let your belly fall.

Practice this way of breathing in and out (belly breathing) a few times before you move to the next step.

Continue to breathe in. You will feel your upper chest expand. The hand on your chest will be pushed up. The hand on your belly will fall a little as your belly starts to fall.

As you breathe out, feel the tension leaving your body. Both your hands will fall.

Keep breathing in and out this way (roll breathing). Notice that the movement of your belly and chest rises and falls like the motion of rolling waves. Do roll breathing for 3 to 5 minutes.