sit on a chair with the spine straight

bring both palms on your belly button

start pumping in and out your belly, feeling the inner muscles there, getting stronger and stronger

keep pumping for 1-2 minutes waking up your center

relax and focus on the feelings of the abdomen area, feel the energy there

now start breathing moving only that area

inhale and let the belly rise ,exhale and let the belly fall keeping the chest still, only the abdomen is moving

keep belly breathing for 5 min

when you'll master the belly breath, start using small pauses between: inhale-pause-exhale-pause

you can practice belly breathing whenever you need during the day or before sleeping, to calm down and relax body and mind