Standing variation: stand with both feet hip width apart. The heels are squeezing in towards each other, but your knees are not. The knees are unlocked, straight and not bowed. The squeezing action of the heels activates themuscles of the inner thigh and initiates pelvic anchoring.
Seated variation: sit with your big toes touching and your heels 2 inches apart. In this case, squeeze your big toes and knees against each other to initiate pelvic anchoring.
Lengthen the back of your neck by pulling your chin back and look straight ahead.
Inhale from the nose. Breathe deep into the sternum (chest bone) and feel your chest rise up, but avoid backward bending at the spine.
Exhale from the mouth. But before you do, tighten your abdomen (waist) by pulling your navel (belly button) in towards the spine, then breathe out. Brace hard at the abdomen to make sure that your rib cage stays up and does not fall back down, maintaining constant decompression of the torso.
Remind yourself to keep anchoring at the pelvis.
Use your fingers (measuring sticks) to measure the distance between your ribs and pelvis. Make sure this height is maintained to prevent the rib cage from falling back down. Keep your wrists as straight as possible, allowing the elbows to flare out and the shoulders relaxed.
Take 10 deep breaths for 1 set.
Do 5-10 sets per day (or as often as you like) to hone down the basics of decompression breathing.