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Then exhale with a series of pauses until the lungs are empty. Try to control the abdomen, but do not use force. Take a normal respiration between each round. Practise 11 rounds.
Practice note: The number of pauses may vary in the three techniques, but will normally be from three to five. More control of the breath can be obtained by increasing the number of pauses. Increasing the force of the breath can also be done. Short forceful breaths will prepare the lungs and musculature for the practices of bhastrika and kapalbhati.
Rhythmic breathing The breathing rhythm is never constant, but continually changes in response to the demands placed upon the body and mind. During different activities, such as sleeping, eating, walking, riding a bicycle or reading, the rhythm and duration of the breath vary. Different mental states are also reflected in the breathing pattern. Throughout the day the rhythm of the breath is constantly changing, usually without one's knowledge. Rhythmic breathing produces a calming effect and can be used to stabilize the mind during periods of tension and turmoil. Both body and mind respond positively to rhythmic breathing. The following techniques induce conscious control of the breathing rhythm. They are all based on an equal duration of inhalation and exhalation (1:1 ratio).
Technique 1: with abdominal breathing
Sit in a comfortable asana with the head and spine erect or lie in shavasana. Close the eyes and relax the whole body. Practise body awareness for a few minutes. Become aware of the natural breath. Be aware that you are breathing in and out. Do not alter or control the breath in any way. Observe the natural breathing pattern and see whether one breath is longer or shorter than the next. Maybe the
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