Starting position: standing straight and level. At the expense of “one” make a slight tilt forward. The shoulders are relaxed, the head is lowered, the arms are absolutely relaxed, as in the “Pump” exercise of the main complex. Simultaneously with the inclination, take a short noisy breath through the nose. Then, in a light circular motion, turn the body from right to left. At this time, an absolutely passive inaudible exhalation leaves through the nose or through the mouth.

Having performed a circular motion with the body, again we noisily sniff with our nose in the position of the maximum inclination of the body down (as in the “Pump” exercise, when we, as it were, inflate a tire) and again perform a circular motion with the body from right to left. Starting to master this exercise, after every 8 circular movements, rest 3-5 seconds. Do not strain your neck, arms and lower back. The body is completely relaxed. If you experience pain in the lumbar region, reduce the range of motion, do not do wide circular rotations.

After 16 circular movements of the torso from right to left, change the direction of rotation to the opposite and perform another 16 movements. In total, you get 32 ​​breaths-movements (“thirty.” The norm for this exercise is 3 “thirty”, that is, “hundred”.