When you have filled and emptied your lower lungs 8 to 10 times, add the second step to your breathing: Inhale first into your lower lungs as before, and then continue inhaling into your upper chest.
当你进行完8 - 10次以下方肺部分进行的呼吸后，将第二步添加到呼吸过程中：首先，和刚才一样用下方的肺吸气，然后，继续吸气，吸入上方胸腔。
Instead of taking your usual big inhalation, take a smaller inhalation and then immediately relax all muscles, especially upper chest and all other breathing muscles.
用细小的吸气代替正常的吸气。接下来立刻放松所有肌肉，特别是胸上部和所有其他参与呼吸的肌肉。
This posture stabilizes the upper chest and shoulders, making it easier to use the accessory breathing muscles
这种体态使上胸和肩稳定，从而更容易使用副呼吸肌。
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