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.