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 See Fig. 4.

Place the tips of the fingers firmly just below the base of the sternum (breastbone), about over the pit of the stomach. Stand erectly, but do not incline the body backward lest you tense the muscles of the abdomen. Inhale (through the nostrils) slowly but fully, causing a strong outward pressure against the fingers (not below). Check the movement a moment, then slowly expel all the air possible, the fingers following the relaxing muscles.

Should you have any difficulty to get a strong movement of these abdominal muscles, lie on the floor flat upon your back, and place a heavy book or other object directly over the spot on which you pressed the fingers. Raise the object by the breathing. You will thus gain control of the breathing and, at the same time, greatly strengthen the abdominal muscles.