Translations:Vishama Vritti/6/en

Training process

1. Choose the comfortable position.
2. Empty your lungs, breathing out with effort ("Prepare").
3. Inhale through your nose.
4. Retain the air, concentrating on relaxation.
5. Exhale either through your nose or through your mouth.
6. Keep breathing like this till the end of your training session. Note that the breathing ratio is not constant throughout the training.
7. After you're done, you might take some time for meditating and contemplating yourself.

• If you feel quite comfortable with the practice, you may add an air sustain phase, starting from 5 seconds long. The further increasing of training complexity is optional, and is totally up to your purposes.