basically all you do is breath out all the air in your chest, then suck in your stomach as far in as possible (your chest should raise and go out if you did it correctly) and hold for X amount of seconds.
take a deep breath and at the same time raise your ribcage, and then breathe out all the air in your lung (this will help you suck in your stomach better), as you breathe out all the air suck in your stomach as hard as you can and hold it. try to hold your breath if you can, if you can't then take small quick breath without relaxing your vacuum.
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