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Begin with your back straight, use a chair, lean against a wall, or find your optimal neutral position.

You will do at least 5 breath cycles, and each cycle will be comprised of three stages:

Breathe in - count to five, Hold breath - count to seven, Breathe out - count to nine

As you inhale make sure you’re breathing from your diaphragm (think: stomach) 

The goal while you breathe in is to have a full breath by the time you count to five. Next, hold your breath for seven seconds Finally slowly breathe out so that all the air is pushed out by the time you count to nine. When you’re ready, repeat this cycle. Be sure to keep your knees soft, not locked, if doing this while standing.