Instructions

1. Relax your body, relax your mind and focus on your breath. Taking slow breaths, inhale from your nose, feel the air entering your lungs, ribs expanding from the side, stomach expanding and exhale completely from your mouth.
2. Remain still and just observe the breath. 
3. Using your right hand, fold your fingers into your palm. Your thumb will open and close your right nostril and your ring finger will open and close your left nostril. 
4. Take a deep inhale and on exhaling, completely empty your lungs, contracting your stomach and close your right nostril with your thumb. Take a slow and deep inhale from your left nostril for 4 seconds. Once you have fully inhaled, close both nostrils and hold for 8 seconds. Keeping your left nostril  closed, open your right nostril and breathe out fully for 6 seconds and pause. Inhale through the right nostril for 4 seconds. Hold both nostrils closed for 8. Open the left nostril and breath out for 6 seconds. This is one round. 
5. Always make sure you breathe into your stomach, expanding this part of your body, holding the breath there and then contracting your stomach when exhaling. 
6. Repeat for 3 rounds and stop. In for 4, hold for 8, out for 6 seconds.

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