Take a chain that reaches from your hand standing to the ground folded once. (Twice the distance from the earth to the hand standing up) and hold it at the two ends. Now start to move your hands so the chain moves over your body and head in one direction. Work so there is no sound or clash within the chain links and change direction from time to time without creating a tangle in the chain. This will show you how to use the least effort so the wave is only what is needed and will not take a life of it’s own. Breathe and relax and than do the drill holding the middle of the chain with both hands and the same goals. Add walking around when you feel it is time.