In this exercise you will keep your tongue in the yogic position, which is touching the tip of the tongue to the ridge of the tissue behind your upper front teeth (like that) as that will help keep the energy of the breath within.

1. Begin the exercise by letting all the air out of your lungs through your mouth.

2. Close your mouth and start breathing in quietly through your nose to a count of 4…

3. Hold your breath for a count of 7…

4. Blow air out powerfully through your mouth around your tongue, to a count of 8…

Do that for a total of 4 breath cycles twice a day (waking up before meditating and going to sleep).

You can do this standing, lying down or seated, if you are seated keep your back straight and your feet on the floor.

After a month or so, as you get comfortable with it, try using it for things, before you react the way you normally would, try it and see how you feel.