1. Inhale through the nose by first expanding the abdomen and then the chest in one slow smooth motion until the maximum amount of air has been drawn into the lungs. Exhale through the nose allowing the air to passively escape from the lungs. You should experience a feeling of letting go .

2. Sit in a meditative posture like above. Spinal cord erect and the face forward, close the eyes and relax the body . Inhale through the nose, retain the breath without strain. Plug the two ears by gently pressing the fingers in the ear orifice. Keep the mouth closed and separate the teeth, then slowly exhale with a loud continous humming like a bee. It should be slow and steady.. Start with 5 rounds and be aware of the vibraton in your head. Do not strain and do not perform lying down

3. In the same position as above hold the fingers of the right hand in front of the face . Rest the index and middle fingers gently on the eyebrow centre. Both fingers should be relaxed. The thumb is above the right nostril and the ring finger above the left. These two fingers control the flow of breath in the nostrils by alternating pressure on one nostril blocking the flow . Close the right nostril with the thumb inhale and exhale therough the right nostril 5 times do not force the breath. After 5 breaths release the pressure of thumb on the right and press the left nostril with th finger, repeat the process. When finished breath through both nostrils together, this is one round repeat up to 5 times , making sure that no sound passes through the nostrils
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