By default, your halo is as wide as it can be and the circles are coming down

Squeeze your pelvic floor to make your halo narrower

Relax your pelvic floor to make your halo wider

Try to match the inside circumference of your halo to the size of the circles coming down

The chopsticks indicate the size of the next circle

The in-game prompts tell you when to hold a contraction or relax

When you successfully match the size of your halo to that of a circle, the circles glows and you hear a sound

Matching the widest circle (when fully relaxed) earns you 1 point

Matching any other circle earns you 3 points

Relaxing for X seconds (when asked to relax) earns you X points

Holding for X seconds (when asked to hold) earns you 2*X points