Instructions:  

• Find a safe, quiet environment where you can sit comfortably, either on the floor or in a chair. Sit up nice and tall but relaxed. 
• Cover your ears with your hands, blocking any outside sounds, and close your eyes to help you channel your focus inwards. 
• Take a big breath in, filling up with air until the belly expands. Exhale through the nose keeping your lips closed, making a humming sound for the duration of your exhale. 
• Keeping your eyes closed, return to normal breathing and gently rest your hands in your lap. Pay attention to the sensations the sound has created in your body. 
• Repeat for several rounds (up to a maximum of 10 rounds per sitting) before closing.

Advice:

If you feel dizzy or uncomfortable while performing this activity, stop immediately and resume normal breathing.