Hold
- Keep your count even during exhalation.
- If you rush exhalation counts, shorten inhalation and exhalation equally.
Steps
Exit
- After completing your rounds, lower your hand and breathe naturally.
One round
- Close your right nostril and inhale through your left.
- Switch nostrils and exhale through your right.
- Inhale through your right, keeping your left nostril closed.
- Switch nostrils and exhale through your left: one round.
- Gaze
- Eyes gently closed.
- Rhythm
- Inhalation:exhalation 1:1; smooth, quiet breathing without breath holds.
- Rounds
- Five rounds; alternative: 3–5.
Adapt
Adaptations
- Raised seatSit on a cushion or folded blanket.
- ChairSit in a chair, keeping your spine upright.
- Elbow supportPlace a bolster across your lap beneath your right elbow.
- Shorter countShorten inhalation and exhalation equally, without straining.
Variations
- Without retention, exhalation twice as long: 1:2.
- Holding after inhalation: antar kumbhaka.
- Holding after inhalation and exhalation: antar/bahir kumbhaka.
Signals of effort
- Right arm held up for several rounds.
- Breath holds in the variants that include kumbhaka.