Commander's of Penmai
Feb 27, 2011
Sit on your favourite Asana (Vajra asana, Padma asana, Sukh asana) in a well ventilated room free from any distractions.

Beginners can sit on a chair or sit cross legged on the yoga mat/ carpet keeping your back and neck in a straight line. For very weak persons, lie down in supine position similar to shava asana.


While counting 1-2-3-4, inhale slowly and fill up your lungs to maximum capacity. This will correspond to approximately 3-5 seconds.

Hold breath for a count of 2 (5-6).

Exhale at the same pace as you inhaled for count of 4 (1-2-3-4). Exhalation and inhalation time should be same.

Hold breath for a count of 2 (5-6).

Steps 1-4 completes one breathing cycle which should be around 10 seconds. Repeat this cycle ten times. Gradually increase to 20 breathing cycles.

Repeat the steps 1-5 two to three times as long as you feel comfortable. Breathe in and out in a measured and harmonious manner. Concentrate on your breath while you inhale and exhale, enjoy every breath you inhale and exhale. Free your mind from any tension or worries. Think about the wonderful gift of life God has given you. Pay good attention to the rhythm throughout your body.


This exercise can be done by a person of any age, even by very weak people. Even very weak people can do this for 20 to 30 minutes daily.

Practice daily for 15 to 20 minutes. You can also practice this deep breathing whenever you have any spare time in office, waiting for a bus, walking to office (Ensure stomach is not full, at least 3 hours should have elapsed after your last meal).

Practice deep breathing as much as possible (whenever you find free time) for 2 to 3 months. Your breath becomes deeper and rate of breathing will come down sub consciously without your realizing it. When you feel you are getting able to breathe more deeply, increase your breathing cycle timings. Inhale for six seconds, hold the breath for three seconds, exhale for six seconds, and pause for three seconds before taking the next breath following the ratio of 6:3:6:3.


Breath is life, rhythmic breathing harmonises your breath and hence your life.

As the breathing becomes rhythmic, it soothes our nervous system and results in release of tension and promotes sense of well being and relaxation.

You will get more oxygen, which means more energy for your body.

Improves your focus and concentration.

Sets up solid foundation for starting meditation practice by calming the mind.

Make rhythmic breathing a part of your daily life making rhythmic breathing your normal breathing pattern. It will enable you to enjoy the perfect rest and peace of mind, which you have never have experienced.

Jun 15, 2011
Pranayama is in short proper utilization of this amazing and absolutely free source of energy so that we encounter remarkable changes in our health.This decreased breath rate leads to a lower heart rate, lower blood pressure, healthier internal organs, a relaxed body, and states of euphoria. What a trade off - and breathing is free.

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