 So, to do this exercise, all you have to do is you can be seated or standing, it's just use your fingers and press into that part and then as you press into the part, just use the sound. So, breathe in and then breathe out, whoo, as you breath, press in deeper and deeper. You can actually kind of like, to go deeper, you can actually collapse it, collapse so you can do, you can press deeper into there. It's kind of, you're squeezing out the negative energy and the color associated with this is yellow.