1. Place your thumbs over your kidneys (below your back ribs and above your pelvis). Wrap your fingers around your sides, towards your belly button.

2. Squeeze gently as you nose breathe long slow deep breaths into your squeezed fingers, forcing them apart with your in-breath in your belly back and sides against their will. Simultaneously take four deep in-and-out breaths while trying to match the breathing cycle of the animated logo for a timing reference. Make sure the exhale is twice as long as the inhale. It may work better for you to use silent number counting (one thousand one, one thousand two, etc.) to gauge that. Again, just make sure the exhale is twice as long or even more than twice as long as the inhale.