Step 4: Then, hold your breath in this position for as long as you comfortably can (at least as long as the time it took you to inhale; ideally, twice as long as inhalation).

Step 5: Next, slowly exhale from the mouth by first squeezing the chest inward, as in Reverse Breathing. Your abdomen should continue to remain full and pushed out. (Fig. 12) Again, the exhalation should be two or even four times as long as the inhalation. (Note: You may choose to hold your breath after exhalation, instead, as described in the Notes in the previous section.)

Step 6: Only after all the air has been exhaled from the chest, proceed to exhale air out of the abdomen by pushing the abdomen inward. (Fig. 13)

Step 7: Repeat the entire cycle from Step 2 through Step 6 for at least 10 minutes.

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