The practice is used as a supplement and as a start for some complex practices. It slows down the activity of the mind and gives energy for effective performance of the main practice.

 

1.     Take a comfortable seat on a chair, keep your back straight, close your eyes, be quiet.

2.     You are breathing on a fixed period of time; all the stages of your breathing are the same.

3.     Inhale for 4 seconds.

4.     Pause for 4 seconds.

5.     Exhale for 4 seconds.

6.     Pause for 4 seconds.

7.     Do the practice for 10 minutes.

 

When breathing for 4 seconds is easy, increase the period of each stage up to 5 seconds:

inhale for 5 seconds; pause for 5 seconds; exhale for 5 seconds; pause for 5 seconds.

When breathing for 5 seconds is easy, increase the period of each stage up to 6, 7, 8 seconds, etc.

Listen to a second hand of the clock, or install on your mobile telephone a metronome program.

 

Video — Spiritual Practice of Pranayama