The short version
Seated, feet on the floor. Bring attention low, below the navel, into the base of the abdomen and the pelvic floor. Empty the breath completely. Take 1 easy inhale. On the way out, let the floor drop: picture a small door at the base of the abdomen swinging open downward, and let whatever you were bracing with fall through it. Don’t push. Then wait and notice; warmth, a tingle, a lift, or nothing yet are all normal. Repeat 3 or 4 times with 2 ordinary breaths in between. If nothing comes, you’re probably hunting for it; do the release and stop reaching. If you try only one thing in this book, chapter 9 asks that it be this.
What the research says
Craft, offered as craft. The chapter credits the lineages that looked at the same spot (the lower dantian, the hara, apana) and explains why the belly is a sensible place to look for a feeling, with the vagus nerve’s afferent traffic and the enteric nervous system cited under Chapter 9. No trial has tested the technique itself.
Rooms where it does the work
Two rules, no exceptions
Never practice any technique on this site while you are driving, operating machinery, or doing anything that needs your full attention. The slow ones can make you drowsy, faster than you’d expect. And never practice a breath-hold, bellows breath, or any vigorous breathing in or near water. Read Before you begin for the doctor’s list and the rest.
The short version is a reminder, not a lesson. The chapter has the story, the steps, the mistakes, and the limits.