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https://pabrinstitute.com/

Instructions for sitting:

1. Sit in a chair with your knees together and feet flat on a 2 inch platform/book.
2. Let your low back relax into the seat. Do not put an additional pillow behind your low
back.
3. Using a straw or balloon, breathe in through your nose and out through the straw or
balloon, feeling your chest drop and the side abdominal muscles contract. You might
not be able to feel the side abdominal muscles contract yet. It is more important at this
stage to feel your chest and belly button relax.
4. Pause 3 seconds after exhaling before you inhale.
5. If you can, keep the side abdominal muscles contracted (or lower ribs down) while you
inhale. Try to avoid lifting your ribs, shoulders and head to inhale. Think about
breathing in your nose to your throat, creating a gutteral feel and sound.
6. Perform 5-10 breaths for 5 reps, 3 times per day

Instructions for lying down

Instructions
1. Lie on your back with your knees bent and feet flat on a 2 inch platform/book.
2. Put a 4 inch soft ball or rolled up towel between your knees.
3. Let your low back relax into the table.
4. Using a straw or balloon, breathe in through your nose and out through the straw or
balloon, feeling your chest drop and the side abdominal muscles contract. You might
not be able to feel the side abdominal muscles contract yet. It is more important at this
stage to feel your chest and belly button relax.
5. Pause 3 seconds after exhaling before you inhale.
6. If you can, keep the side abdominal muscles contracted (or lower ribs down) while you
inhale. Try to avoid lifting your ribs, shoulders and head to inhale. Think about
breathing in your nose to your throat, creating a gutteral feel and sound.
7. Perform 5-10 breaths for 5 reps, 3 times per day.

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