Preksa Dhyana - Theory And Practice: [05.07.03] Technique - 3rd Step Of Practice - Perception Of Breath (3)

C) Breathing Through Alternate Nostrils (Coupled With Retention Of The Breath)

In the previous exercise the perception of breathing through alternate (nostrils) was performed without pause between inhalation and exhalation, i.e. without holding the breath. This technique can be made more effective by the modification of the rhythm, by introducing retention of the breath between each exhalation and inhalation. The time of holding the breath is to be adjusted according to the ability of the practitioner and in any case it should not produce any discomfort. This modified technique increases the steadiness of mind and awareness.

Exercise:

1. Follow the instructions given in the previous exercise up to the first inhalation through the left nostril when the right is closed.
2. At the end of the inhalation, close the left nostril also and retain the breath inside for 5 seconds.
3. Release the right nostril (keeping left one closed) and exhale slowly through the right nostril for 5 seconds.
4. At the end of the exhalation, close the right nostril also (so that both are closed) and hold the breath outside for 5 seconds. Then release the right nostril (the same one that was used for exhalation) and inhale for 5 seconds.
5. At the end of the inhalation, close the right nostril (left is also closed) and retain the breath inside for 5 seconds.
6. Finally open the left nostril and exhale through it for 5 seconds. At the end of exhalation hold the breath outside for 5 seconds by closing both the nostrils.
7. Repeat and perform the exercise for several rounds, maintaining the rhythm of inhalation - retention - exhalation - retention - inhalation and so on.