Place one hand on your ribs and the other on your belly. Take a deep inhale, directing the air into your belly, your back, your sides (lateral ribs), and down into your pelvic floor.

As you start your exhale, begin by engaging the pelvic floor. Visualize drawing the front and back of your pelvic floor together, then gently lifting upward as if using a straw.

Continue the exhale from the bottom up, engaging your lower, middle, and upper transverse abdominals in sequence. Start by picking up the pelvic floor and draw your hip bones together to activate the lower abdominals. Then, bring your middle abdominals in by pulling your belly button in and up toward your heart.

Finally, to complete the exhale, close your ribs down to engage the upper abdominals fully.

Place one hand on your ribs and the other on your belly. Take a deep inhale, directing the air into your belly, back, sides (lateral ribs), and down into your pelvic floor.

As you exhale, begin by engaging your pelvic floor. Visualize drawing the front and back of your pelvic floor together, gently lifting upward as if using a straw.

After that full exhale, take a small mini breath in. Then, as you exhale again, focus on pulling your abdominals in even deeper—starting from the lower abs, then the middle, and finally the upper abs, while continuing to engage the pelvic floor and drawing the hip bones together. Finish by closing the ribs down for maximum core engagement.