o Find a quiet place to sit down, with your back as straight as possible

o Rest the left wrist on the right knee

o Close the eyes and inhale normally

o Close the right nostril with the right thumb, inhaling fully

o Pause and exhale to the count of two

o Block the left nostril using the little finger

o Inhale and hold the breath for the count of ten

o Release the thumb and exhale fully through the right nostril

o Count to five

o Keeping the left nostril closed, inhale through the right nostril to the count of two

o Release the left nostril, exhale and count to five.