This technique gives the greatest massage of the abdominal organs.
It is similar to techniques 1 and 2, but the breath is held while pulling in and pushing out the abdomen. Breathe in deeply.
Then exhale, emptying your lungs as much as possible by fully drawing in the abdomen. Without breathing, try to push your abdomen outwards.
Then contract your abdomen again. Repeat this process in quick succession as mam times as you can while holding your breath. Be careful not to strain yourself by holding your breath too long.
Then breathe in. This is 1 round. Rest until the breathing returns to normal. When your breathing becomes normal again, repeat another round.
The time of breath retention should be gradually increased over a period of days and weeks
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