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left hand on the knee in chin or jnana mudra. Close the right nostril with the thumb. Inhale and exhale through the left nostril 5 times. The rate of inhalation/exhalation should be normal. Be aware of each breath. After 5 breaths release the pressure of the thumb on the right nostril and press the left nostril with the ring finger, blocking the flow of air. Inhale and exhale through the right nostril 5 times, keeping the respiration rate normal. Lower the hand and breathe 5 times through both nostrils together. This is one round. Practise 5 rounds or for 3 to 5 minutes, making sure that there is no sound as the air passes through the nostrils. After practising for 15 days go on to technique 2.
Technique 2: Alternate nostril breathing
In this technique the duration of inhalation/exhalation is controlled. Close the right nostril with the thumb and breathe in through the left nostril. At the same time count mentally, "1, Om; 2, Om; 3, Om", until the inhalation ends comfortably. This is the basic count. Breathe deeply with yogic breathing. Do not strain. Close the left nostril with the ring finger, release the pressure of the thumb on the right nostril and while breathing out through the right nostril, simultaneously count, "1, Om; 2, Om; 3, Om". The time for inhalation and exhalation should be equal. Next, inhale through the right nostril, keeping the same count in the same manner. At the end of inhalation close the right nostril, open the left nostril and exhale through the left nostril, counting as before. This is one round. Practise 10 rounds.
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