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In order to progress in pranayama, the inspiration and expiration must be properly trained before attempting retention. The ratio of inspiration and expiration should be 1:2 and the breath should be subtle, slow, continuous and unbroken. Breath retention should only be practised for as long as comfortable. This is important as the lungs are very delicate organs and any strain can easily injure them. Some people twist their facial muscles while performing retention, indicating that they are going beyond their capacity. This must be observed and avoided.
Breath retention should be so regulated that one can perform the required number of rounds without strain. The practitioner must have good control over the lungs at the end of retention, so that he can exhale smoothly in proportion to the inhalation in the ratio of 1:2. The retention of the breath should be related to the exhalation and not merely to one's capacity. Breath retention should be practised when both nostrils are flowing, so that both hemispheres of the brain are developed equally.
Bandhas: Advanced practitioners should practise retention along with the three bandhas: jalandhara bandha (chin lock), uddiyana bandha (abdominal lock), and moola bandha (perineal lock). When the breath is retained inside, jalandhara and moola bandha are practised. When the breath is held outside, all three bandhas are practised (see Appendix D). The practice of bandhas with pranayama builds up a negative pressure, which redirects the prana generated to the upper part of the body and head, creating an intensity not experienced otherwise.
Time unit: The use of a time unit is necessary to maintain the ratio. The practitioner may use a mental, numerical count to begin with. However, when the technique becomes comfortable, one should switch over to a mantra, such as Aum, Gayatri or the gum mantra as per one's inclination. Gayatri and Aum are the best mantras for pranayama. When one has advanced in the practice, one need not count or keep any unit. One will become established in the ratio naturally through force of habit.
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