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right nostril for a count of 5, keeping the left nostril closed.
Again, retain the breath for a count of 5 with both nostrils closed.
Open the left nostril, breathe in slightly through the left nostril and then breathe out through the same nostril for a count of 5.
This is one round.
Maintain constant awareness of the count and of the breath. Practise 10 rounds.
Ratio and timing: The maintenance of a strict ratio during inhalation, kumbhaka and exhalation is of the utmost importance. The ratio will change as the ability to hold the breath for longer periods of time progressively develops. After mastering the ratio of 1:1:1, increase the ratio to 1:1:2. For example, inhale for a count of 5, perform internal kumbhaka for a count of 5 and exhale for a count of 10. After some weeks of practice, when this ratio has been mastered, increase the ratio to 1:2:2. Inhale for a count of 5, do internal kumbhaka for a count of 10 and exhale for a count of 10.
After mastering the ratio of 1:2:2, gradually increase the count by adding one unit to the inhalation (e.g. 5 becomes 6), 2 units to the retention and 2 units to the exhalation (making each of them 12). The count of one round will then be 6:12:12. When this has been perfected and there is absolutely no discomfort, increase the count to 7:14:14. Gradually increase the count over a period of one or two years to 24:48:48. Thereafter, gradually increase the ratio to 1:3:2, and 1:4:2. Once this has been established, move on to technique 4.
Technique 4: with Antar and Bahir Kumbhaka (internal and external retention)
In this technique bahir kumbhaka or outer breath retention is introduced.
Do not try to hold the breath outside for too long at first, even though it may seem easy.
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