- Sit in a comfortable seated position with the spine neck and head in alignment.
- Have the eyes lightly closed.
- Exhale through both nostrils with a forceful contraction of the abdominal muscles.
- Let the following inhalation take place passively by allowing the abdominal muscles to relax.
- Have the inhalation as a spontaneous recoil, involving no effort.
- Continue in this way for ten breaths then take a few natural breaths.
- This is one round, practice up to five rounds.