You can also do this exercise on your back, on your stomach, sitting down, or kneeling. [2] X Research source
If your nose is congested, breathe in slowly through your mouth.
It may help you to try to exhale all of the air in roughly 3-5 seconds as well, helping time your breathing. You’re able to get rid of more air in your body by exhaling through your mouth. You may also want to add a pelvic floor lift as you contract your abdominal muscles.
If you can’t suck your stomach in very far, that’s okay! This step takes practice and will improve over time.
Practicing this exercise regularly will help you increase the amount of time you can hold in your breath and stomach, eventually reaching as long as 60 seconds. Some people hold their breath the entire time they’re holding the position, while others try to breathe normally. Do not relax your stomach muscles.
Make sure to breathe normally throughout this exercise. Remember to do this slowly and carefully, monitoring your breathing.
You may need to break up the stomach vacuums, doing 2 and then taking a 1- or 2-minute break before doing another 3.
You can do this while standing in line at the store or while cooking in the kitchen.
When you’re sitting down, it’s especially important that you have great posture while doing this exercise.
There isn’t a certain spot where your feet need to be - as long as your body is comfortable on the ground, you’re in the right position. You may also round your body forward slightly to make this exercise more effective.
Look down towards your hands as you hold this position. Try not to arch your back.
