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in through the left nostril, expanding both the abdomen and the chest, close both nostrils and retain the breath inside for a few seconds. Exhale through the left nostril. Close the left nostril and repeat the same process through the right nostril. After completing the forceful breaths, take a deep breath in through the right nostril, expanding both the abdomen and the chest, close both nostrils and retain the breath inside for a few seconds. Exhale through the right nostril. Lower the upraised hand to the knee. Repeat the same process through both nostrils together. After completing the forceful breaths through both nostrils together, inhale slowly and deeply through both nostrils. Close both nostrils and retain the breath inside for a few seconds. Breathe out slowly through both nostrils. This completes one round.
Practise up to 5 rounds. Practice note: Begin with 20 breaths. As the practice progress
es, the number of breaths can be increased gradually. If the exhalation seems locked after retention, a slight inhalation before exhalation releases the locked condition of the glottis and brings the respiratory muscles back into action.
Technique 4: with bahir kumbhaka (external retention)
After inner retention has been mastered, external retention may be added. At the end of each round, inhale deeply through both nostrils and then exhale completely. Hold the breath outside for a few seconds. Practise up to 5 rounds. The duration of external retention can be gradually increased up to 30 seconds. Do not strain.
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