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Ratio and timing: After a few days, if there is no difficulty,
increase the length of inhalation/exhalation by one count. Continue in this way, increasing the inhalation/exhalation by one count as it becomes easy, until the count of 12:12 is reached. Do not force the breath in any way and be careful not to speed up the counting during exhalation to compensate for shortage of breath. At the slightest sign of discomfort reduce the count. After perfecting the above ratio, it may be changed to 1:2. For example, breathe in for a count of 5 and breathe out for a count of 10. Continue extending the breath by adding one count to the inhalation and two to the exhalation, up to the count of 12:24. This ratio establishes a calming rhythm for the brain and heart, assisting the treatment of cardiovascular and nervous system disorders specifically, and stress related conditions generally. When this technique can be performed with complete ease move on to technique 3.
Technique 3: with Antar Kumbhaka (inner retention)
In this technique antar kumbhaka or internal breath retention is introduced. Close the right nostril and breathe in slowly through the left nostril for a count of 5. At the end of inhalation, close both nostrils and retain the air in the lungs for a count of 5. The glottis may be slightly contracted to hold the air within the lungs. Open the right nostril, breathe in slightly through the right nostril and then slowly breathe out through the same nostril for a count of 5. This slight inhalation at the end of inner retention helps to bring the respiratory muscles back into action again and relieves the locked condition of the glottis. The exhalation should be smooth and controlled and of the same length as the inhalation. At the end of exhalation, immediately inhale through the
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