Steps
Hold
- Keep your chest and shoulders still.
- Keep the breathing movement in your abdomen.
Exit
- Inhale deeply, arms vertical; hold your breath comfortably.
- After the breath hold, bring your thumbs together overhead.
- Exhale, open your fingers, and lower your arms.
One round
- Exhale through your nose, contracting your abdomen inward.
- Relax your abdomen as you inhale; let it expand again.
- Gaze
- Eyes closed.
- Rhythm
- Inhalation:exhalation 1:1; 2–3 cycles/second.
- Rounds
- One three-minute set.
Adapt
Adaptations
- Raised seatSit on a cushion or folded blanket.
- ChairPractice seated in a chair with your spine upright.
- Slower rhythmSlow down while coordinating both phases with equal duration.
- Shorter setStart with thirty seconds of Breath of Fire.
Variations
- attention above your head while holding the same position.
- closing with mulbandh and breath holds, repeated three times.
- SickKids: same V, slow breathing, up to one minute.
Signals of effort
- Arms held up without support throughout the set.
- Rapid breathing with repeated abdominal contractions.
- Breath hold after inhalation when closing.
