Close the right nostril with the right thumb and inhale through the left nostril. Then close the left nostril with the ring and little fingers of the right hand, retain the breath as long as you can comfortably do, and exhale through the right nostril by removing the thumb. Now half the process is over. Drawing again the air through the right nostril, and retaining it as before. exhale it through the left nostril by removing the ring and little fingers. These six processes constitute one Pranayama. Do 20 such Pranayamas in the morning and 20 in the evening to start with and gradually increase the number to 80.
If you wish to have time-unit, inhale till you count 1 OM; retain the breath till you count 4 OMs and exhale till you count 2 OMs. Observe the ratio 1:4:2. You may either use the left hand fingers for counting or mentally remember the numbers. In the second week increase the ratio to 2:8:4; in the third to 3:12:6, and so on and so forth until you reach the maximum of 20:80:40. While increasing the ratio, if you find it hard to retain the breath, have the same practice for two or three weeks more until the capacity and strength to increase the ratio further are gained. Let there be no suffocation during the practice.
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