3. Introductory Breathing

  First, begin by drawing the shallow breathing of the chest down to the abdomen. Lie down on the floor on your back, with legs spread comfortably. Bend knees to relax the muscles of the belly, put the hands together on the navel, and inhale slowly through the nose, centering around the belly button. At the end of the inhalation, pause (breathe as if it stops) for a short time, and then start to exhale slowly. When the exhaling almost ends, puff out the impure gases in the body, pressing down the belly with the hands.
  For the first day of your practice, exhale through the mouth until the stomach becomes comfortable. If you feel more comfortable after a belch and bad fumes are emitted, then exhale through the nose and gradually adjust the length of inhalation and exhalation. If this belly breathing runs smoothly for two or three days, try lowering your breathing down into the lower abdomen. Don't try to force anything. Just exhaling fully, learn the way to inhale naturally.
   If this lower abdominal breathing becomes smooth, then take the position of Danchun. At this time you need the instructor's help. All parts from the chest to the lower abdomen should be natural, but the upper abdomen should move less. During inhalation, you should feel as if the abdominal muscles gain a little strength rising below (from the back), and during exhalation feel as if the abdominal muscles are sinking toward a point of the back. If this breathing goes smoothly, then breathe along with a couple of postures in Choong-Ki Danbup. At an appropriate time, following the direction of the instructor, start the first part of the Choong-Ki Danbup.