From the resting position, take a step out with the left foot directly to the left so that the feet are now shoulder width apart. 

Exhale strongly using abdominal breathing technique, pushing your hands downward with forceful breath until fully exhaled. 

Now, turn the palms upward, inhaling fully as you raise your hands to chest height, rising on the balls of your feet.  This may take you 5 to 8 seconds, or longer, to inhale in this way. 

Turn your palms downward, and with 4 short exhalations through the nose, exhale sharply. 

On the fourth exhale, continue pushing downward fully exhaling.  From this point, repeat as before through three complete sets. 

Conclude by returning to the resting posture.