STAND erect, but not in a strained position. Place the palm of your hands over your ribs, pointing the fingers forward. (See Figure 1.)
Exhale by blowing slowly through the closed lips, very much as though you were blowing on embers to make them burn. In doing this, you will find that your finger tips will almost meet in front. (See Figure 2.)
Keep your hands in the same position and inhale through the nose. You will notice a large space in front between your hands. (See Figure 3.)
Keeping your hands in the same position, repeat this exercise five times; then drop your arms to your sides, relax and rest a few moments, repeating this exercise several times until it comes easy.
THE BREATH
Go before an open window every morning, place your hands as in figure 4, inhale through the nose, (don't raise the shoulders) see that the expansion is as great under the left hand as under the right hand (as in figure 5) while holding the breath count 5 (aloud) then exhale while holding the hands in same position, repeat this exercise 5 times in succession. A positive cure for all forms of nervousness.]
Be sure when inhaling you do not use enough muscular exertion to take enough breath to cause lifting of the shoulders, which is decidedly wrong.
Place your hands as in the first position, exhale, then inhale and, while you keep the ribs extended against your hands, which is done by holding the breath and by muscular tension, speak the sentence, "This is a beautiful day," then exhale, inhale again, holding the breath while you repeat the sentence. Repeat this several times, then drop your arms to the sides and rest.
It is better at the beginning to take too little breath than to take too much. Most beginners take too much breath, which makes it impossible to control it. Until you understand control of the breath, it is better to only take enough to extend your ribs against your hand as far as they will go without discomfort.