# Choose the [[comfortable position]], or the asana you prefer.
+
# Choose the [[Special:MyLanguage/comfortable_position|comfortable position]], or the asana you prefer.
# Empty your lungs, breathing out with effort ("Prepare").
# Empty your lungs, breathing out with effort ("Prepare").
# Close your ears lids, flapping them with your thumbs.
# Close your ears lids, flapping them with your thumbs.
# Put your index finger just above your eyebrows and the rest of the fingers over your eye lids. Don’t put any pressure on your nose. Keep your eyes closed.
# Put your index finger just above your eyebrows and the rest of the fingers over your eye lids. Don’t put any pressure on your nose. Keep your eyes closed.
−
# [[full inhaling|Inhale]] slowly and deeply with your nose.
+
# [[Special:MyLanguage/full_inhaling|Inhale]] slowly and deeply through your nose.
−
# [[air retaining|Retain]] the air for just a little bit.
+
# [[Special:MyLanguage/air_retaining|Retain]] the air for just a little bit.
−
# [[full exhaling|Exhale]] slowly with your nose, producing a humming sound loud enough to be heard anywhere in a room (of you’re indoors). You should feel the vibration of your upper airways.
+
# [[Special:MyLanguage/full_exhaling|Exhale]] slowly through your nose, producing a humming sound loud enough to be heard anywhere in a room (of you’re indoors). You should feel the vibration of your upper airways.
# Keep breathing like in steps 5-7 till the end of your training session.
# Keep breathing like in steps 5-7 till the end of your training session.
# After you're done, you might take some time for meditating and contemplating yourself.
# After you're done, you might take some time for meditating and contemplating yourself.
* Don’t put your finger inside your ear, and don’t press your ear cartilage, nose or eyebrows too hard.
* Don’t put your finger inside your ear, and don’t press your ear cartilage, nose or eyebrows too hard.
−
* It’s a good idea to practice [[Anulom Vilom]] before this training.
Empty your lungs, breathing out with effort ("Prepare").
Close your ears lids, flapping them with your thumbs.
Put your index finger just above your eyebrows and the rest of the fingers over your eye lids. Don’t put any pressure on your nose. Keep your eyes closed.
Exhale slowly through your nose, producing a humming sound loud enough to be heard anywhere in a room (of you’re indoors). You should feel the vibration of your upper airways.
Keep breathing like in steps 5-7 till the end of your training session.
After you're done, you might take some time for meditating and contemplating yourself.
Don’t put your finger inside your ear, and don’t press your ear cartilage, nose or eyebrows too hard.