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Next, inhale through the right nostril, keeping the same count in the same manner. At the end of inhalation, close the right nostril and open the left nostril. Exhale through the left nostril, counting as before. This is one round.
Practise 5-10 rounds. Practice note: After one week, if there is no difficulty, increase
the length of inhalation/exhalation by one count. Continue to increase the count in this way until the count of 10:10 is reached. Do not force the breath in any way. Be careful not to speed up the counting during exhalation to compensate for shortage of breath. Reduce the count at
the slightest sign of discomfort. Stage 2: After perfecting the above, the 1:1 ratio may be
changed to 1:2. Initially, halve the length of the inhalation. Inhale for a count of 5 and exhale for a count of 10. Repeat on the other side. This is one round.
Practise 5-10 rounds. Practice note: During the ensuing practice, continue
ling the breath by adding one count to the inhalation and two to the exhalation, up to the count of 10:20. The
extension of count should be built up slowly. Contra-indications: Stage 2 of technique 2 begins the process
of introversion, which is not recommended for a depressed or withdrawn person. The extension of stage 2, involving longer counts, is not recommended for people with heart
problems. Benefits: Technique 2 gives more pronounced balancing of
the breath and the brain hemispheres. It is calming, relieves anxiety, improves concentration and stimulates ajna chakra. The ratio 1:1 in stage 1 establishes a calming rhythm for the brain and heart, assisting people with cardiovascular and nervous disorders specifically, and stress-related conditions generally. As the count is
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