Full yoga breathing

Chakra: All.

1. Breathe in through your nose and contract your abdominal muscles.
a) Fill the lower part of your lungs with air, then
b) fill the middle part of your lungs with air, and finally
c) fill the upper part of your lungs with air.
That is, slowly inhale air through your nose, filling your lungs with air in three stages.

2. Hold your breath for a few counts. Don't force it! As long as it's comfortable. Count 5, 8 or 10.

3. Exhale through your nose and pull your abs in.
a) Squeeze the air out of the lower part of your lungs, then
b) squeeze the air out of the middle part of your lungs, and finally
c) Squeeze the air out of the upper part of your lungs.

In other words, exhale slowly through your nose in three stages, expelling the air from your lungs in the same way you did when inhaling.

Do as much as you feel like doing.