Stand with your feet shoulder width apart, knees slightly bend, head and body upright, eyes look straight ahead, arms naturally at your sides. Then overlap both hands on top of your dantian. Men right hand on top of the left, women the left hand on top of the right.
Press lightly on your dantian as you exhale and draw your abdomen in. When you breathe out bend your upper body forward. Then straighten your body and breathe in naturally. Repeat three times.
Now lean back slightly and extend both arms slightly back while inhaling. While you're extending your arms expand your lungs as much as possible, then hold your breath as long as you can. Return then to the upright position and exhale completely through your mouth.
For this exercise sit comfortably on a chair. Softly press your index and middle fingers of your right hand on the pulse area of your left wrist. Press your tongue to the roof of your mouth and relax your chest. Inhale deeply through your nose until your abdomen is raised and hold your breath while you count your pulse for 20 to 40 times, depending on your endurance.
Then lower your tongue and make an o with your mouth and breathe out. As you exhale draw your stomach in and vocalise "song".
After you've exhaled inhale again and repeat the exercise for 5 breathing cycles.
Once you've trained this first step for some time your breathing should get smoother. Which is the time for the second step.
Start from the same sitting position as before. Inhale until your abdomen is raised, then inhale even more by raising your chest. When you've inhaled the maximum hold your breath and count your pulse. After a period of training you should be able to hold for up to 130 pulses.
When you can no longer hold your breath open your mouth wide and exhale while making the sound "ha". After having exhaled al, repeat the exercise twice.
Stand with your feet shoulder width apart, arms to the side. Concentrate on your breathing for a while while coming to rest. Then take a deep breath. While doing so visualise that chi from the universe is flowing into your body and down to your feet.
Hold your breath, raise your hands up in front of your body with hands facing up and fingers pointing toward each other. When your hands reach the heart chakra rotate your palms until they are facing out.
Exhale while you say "Si" and push your arms to the sides while you suck your abdomen in.