Start with quiet breathing. Take long inhalation and long exhalation. Make breathing rhythmic and at equal intervals. The time it takes to inhale should be same as the time it take to exhale.Take breath from left nostrils and exhale from right.
Also called anulom vilom this is third stage of Preksha meditation. Initially do it with thumb on right nostril, fore finger on forehead and ring finger on left nostril. Later with practice you can do without the finger only willpower.
Breathing should be calm. Full long breathe in and full long breathe out. Time it takes to breathe in should be same as time for breath out.Breathe in from right nostril and breathe out from left nostril. Now take it from left nostril and take it out from right nostril. With practice do without finger and attach mind to breathing.When breathe in mind is inside and breathe out mind is out.
Samvriti Swas Preksha
1. Left nostril breathe in and keep
Right nostril breathe out and keep
Right nostril breathe in and keep
Right nostril breathe out and keepDo from 1 to 5 seconds for each step. Do not force and do with minimum effort. Be very conscious in breathing.