Sit upright and perform rapid, forceful exhalations while inhalation remains passive. Movements originate from abdominal contractions. Practice is done in controlled rounds with rest in between.

Breathe alternately through left and right nostrils using hand mudra. Inhale from one nostril, exhale from the other in a slow, rhythmic manner. Practice continues for several minutes with calm awareness.

Exhale completely, hold the breath outside (external retention), and apply abdominal locks such as Uddiyana and Moola Bandha under guidance. Release gently and inhale slowly.

Inhale and exhale slowly through the nose while slightly constricting the throat to create a soft ocean-like sound. Breathing remains deep, slow, and controlled.

Inhale deeply through the nose and exhale while producing a gentle humming sound like a bee. Practice is done with closed eyes in a calm sitting posture.

Inhale deeply and chant a prolonged “OM” sound during slow exhalation. Focus remains on vibration and mental calmness. Practice is done in a peaceful seated posture.