First, you want to exhale fully, close your mouth, inhale through your nose for the count of four, hold your breath for seven and then exhale completely through the mouth making a whoosh sound for a count of eight.
首先,完全用嘴巴呼气,闭上嘴,用鼻子轻轻吸气,默数到四,屏住呼吸,默数到七,然后完全用嘴巴呼气,
出嘶嘶的声音,默数到八。