kumbhaka pranayama

Make a short exhalation and then start inhaling – slowly and rhythmically in one long and unbroken inspiration.
Continue inhaling until a sense of fullness is experienced in the chest.
Retain the inhaled air for a period of 10 seconds (preferably double the period of inspiration).
Ensure: No exaggerated movement of the abdomen.
While sitting spine, head and neck is maintained erect.
Ensure facial muscles relaxed and nose is unconstricted.
Inhalation is slow and rhythmic – long, unbroken and without jerks.
Now exhale as naturally as possible – gradually, avoiding jerky or hasty movements.
Take few normal breaths and relax.