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.