Exhale (blow out) energetically, saying “ss” between the teeth. Exaggerate the hissing sound of “s”. This protects the throat. While doing this, bring shoulders and head forward as in Photograph 1 (a). This helps to press out that air which is never entirely removed from the lungs. We call this the residual air. After exhaling all you can, begin the second part of this exercise by doing the opposite. Inhale slowly through the nose, gradually bringing the out-stretched arms overhead, performing a circle; also bring head and shoulders back, filling the lungs in all parts to great capacity. See Photograph 1 (b). Pause for one or two seconds, and relax suddenly. This is difficult to do correctly. To relax suddenly means to relax with a crash--the breath escapes at once, the arms fall, the knees bend and all this must take place together. With well-opened mouth you say “Ha!” to help make the breath escape quickly. This very important sudden relaxation may lack snap and precision at first, but after a few days the mind will become trained to its action. After this relaxation take two shorter breaths in the same way then pause before repeating. The Cleansing Breath IN CONDENSED FORM Position: Erect, with arms at side. (a) Exhale (blow out) quickly, saying “ss.” See Photograph 1 (a). (b) Inhale through nose, lifting arms to front. (c) Hold breath as in position, Photograph 1 (b). (d) Exhale suddenly “Ha,” bringing arms down to sides. (e) Two short cleansing breaths. Pause ten seconds before repeating. Ordinarily, do this exercise six to eight times, with pauses between. The Short Controlled Breath EXPLANATION IN DETAIL Exhale first as shown in Photograph 1 (the cleansing breath). This precedes every exercise. After the cleansing breath, inhale through the nose, while placing the hands lightly on hips, as in Photograph 2. Hold the breath a few seconds and open the mouth. Do not permit any breath to escape. The opening of the mouth proves to yourself that there is no contraction at the throat; instead, the diaphragm is holding the breath. Now, exhale, saying “ss” between the teeth, with relaxed throat. It is very important to observe that the chest is held high for the first half of expiration. Then let it quickly sink with the breath, and take two or three quick cleansing breaths. Observe that the shoulders do not rise while inhaling--that you really inhale, not that you stretch the chest muscles and lift the shoulders, as I have seen even athletes do, when asked to take a deep breath. Besides opening the mouth during the period of held breath, it would be well to turn the neck several times to prove its freedom from tension. The Short Controlled Breath IN CONDENSED FORM Position: Erect, with arms at sides. (a) Exhale as in Exercise One, saying “ss.” (b) Inhale through nose, placing hands on hips as in Photograph 2. (c) Hold breath one to four seconds; open mouth.