 Now what you want to do is practice the reverse breathing. So breathe in, contract, exhale, and relax, expand. Breathe in, contract, exhale, expand. Breathe in, contract, exhale, expand. Okay? So as you get better at this, you can extend the breaths, lengthen them, make them thinner, and make it last 10 seconds or 15 seconds or longer per breath.