This exercise is the most difficult of all breathing gymnastics, and
should not be attempted by the sick. It requires great endurance. Even
an athlete should not attempt it, until the others are well in hand.
The first part is exactly like the exercise marked “The Short
Controlled Breath.” But in the second part, instead of expelling the
air suddenly, you proceed to exhale very slowly (after holding the
breath a few seconds). Care should be taken to see that the upper chest
is held high as long as possible while exhaling. With the last atom of
breath leaving the lungs, drop (relax) the shoulders and whole frame.
Quickly take two or three more cleansing breaths to quiet the heart and
lungs.
When one is ready for this strenuous exercise, it becomes a great force
for building breadth and depth to the chest, and new inner vitality.
During the first few weeks one performance of this exercise is enough
for the day. After the second month, two exercises per day, fifth
month, three exercises per day, etc., very gradually increasing the
number.