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should not attempt the higher ratios by hastening the inhalation and shortening exhalation and kumbhaka accordingly. Inhalation should be a steady, soundless breath with the same count for each round. Then the timing of the practice will remain constant. One should become wellestablished in each stage before proceeding to the next. At this level, it takes longer to stabilize the breathing ratios. The practitioner may be able to do one round easily, while the next round will leave him breathless. Each stage may take weeks or months to perfect.
Bhastrika pranayama may be practised beforehand in order to reduce the carbon dioxide level, so that extended ratios become easier. The practitioner should first become proficient in each stage without the application of bandhas. Then the practice may be performed with the bandhas before proceeding to the next stage. The count should be increased gradually, according to one's capacity. One should experiment with the practice in order to find the ratio that suits one's own level. The final result of this level of practice is kevala kumbhaka, spontaneous cessation of the breath, which brings the mind into a state of deep meditation. With practice, faith and perseverance, this will undoubtedly occur.
Technique 4: with antar and bahir kumbhaka (internal and external retention)
In this technique bahir kumbhaka or outer breath retention is introduced. The practitioner should not try to hold the breath outside for long at first, even though it may seem easy. Stage I: Begin with the ratio 1:1:1:1 and a count, such as
5:5:5:5.
Inhale through the left nostril, counting to 5.
Retain the breath in antar kumbhaka, counting to 5.
Exhale through the right nostril, counting to 5.
After exhalation, close both nostrils and hold the breath outside, counting to 5.
The glottis may be slightly contracted to hold the air outside. Exhale slightly through the right nostril immediately
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