Sit in a comfortable asana. Hold the back upright. Close the eyes. Relax the whole body. Start the first round. Breathe rapidly from the abdomen. Exhale with forceful contraction of the abdominal muscles.
Inhale by passively allowing the abdominal muscles to expand; there should be no effort. Repeat only a comfortable number of rapid respirations - no more. Then take one deep and slow inhalation. Next breathe out and empty the lungs as much as possible. Do maha bandha.
Hold your breath for as long as is comfortable.
Then release maha bandha, raise your head and slowly breathe in.
This is the end of the first round.
Ifyou feel out of breath, or a little tired, breathe naturally a few times.
Then start the second round.
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