मैत्रीकरुणामुदितोपेक्षणां प्रच्छर्दनविधारणाभ्यां वा प्राणस्य॥३४॥

pracchardana vidharana abhyam va praṇasya

or (samadhi can be reached) by exhaling and holding the breath

Yoga Sutras of Patanjali, 1.34

pracchardana = exhaling
vidharana = holding
pranasya = of the breath
abhyam = by these two
va = also

This sounds like something that is hopefully accessible to everyone 🙂

I think that it doesn’t have to be too serious or forced and can be fun, like when you breath out on a cold day with friends and can see your breath as all white like smoke.