Technique 3: with Antar Kumbhaka (inner retention)
In this technique antar kumbhaka or internal breath retention is introduced. The inhalation and exhalation should be silent, smooth and controlled.
Stage 1:
Begin with equal inhalation, inner retention and exhalation, using the ratio 1:1:1.
Close the right nostril and inhale slowly through the left nostril for a count of 5.
At the end of inhalation, close both nostrils and retain the air in the lungs for a count of 5.
Open the right nostril and exhale for a count of 5.
At the end of exhalation, inhale through the right nostril for a count of 5, keeping the left nostril closed.
Again, retain the breath for a count of 5 with both nostrils closed.
Open the left nostril and exhale for a count of 5.
This is one round using the ratio 5:5:5.
Maintain constant awareness of the count and of the breath.
Practise up to 10 rounds.
Extension: After becoming comfortable with the count of 5:5:5, the breath and kumbhaka can be lengthened. Gradually increase the count by adding 1 unit to the inhalation, 1 unit to the retention and 1 unit to the exhalation. The count of one round will then be 6:6:6.
When this has been perfected and there is no discomfort, increase the count to 7:7:7.
Continue in this way until the count of 10:10:10 is reached.
Do not force the breath. At the slightest sign of strain reduce the count.
Stage 2:
After perfecting the ratio of 1:1:1, increase the ratio to 1:1:2.
Initially use a short count. Inhale for a count of 5, perform internal kumbhaka for a count of 5 and exhale for a count of 10.
Extension:
After mastering the count of 5:5:10, gradually increase the count by adding one unit to the inhalation, one unit to the retention and two units to the exhalation.
The count of one round will then be 6:6:12. When this has been perfected and there is no discomfort, increase the count to 7:7:14.
Gradually increase the count over several months of practice until the count of 10:10:20 is reached.
Stage 3:
Change the ratio to 1:2:2.
Inhale for a count of 5, do internal kumbhaka for a count of 10 and exhale for a count of 10.
Practise until the ratio is comfortable and there is no tendency to speed up the count during retention or exhalation due to shortness of breath.
Extension: When this has been perfected, the count can be gradually increased by adding 1 unit to the inhalation, 2 units to the retention and 2 units to the exhalation.
The count of one round will then be 6:12:12.
In this manner, gradually increase the count to 10:20:20.
Stage 4:
The next ratio, 1:3:2, is intermediary.
First reduce the count, inhale for a count of 5, do internal kumbhaka for a count of 15 and exhale for a count of 10.
Practise until the ratio is comfortable and there is no tendency to speed up the count during retention or exhalation due to shortness of breath.
Extension:
When this has been perfected and there is no discomfort, the count can be gradually increased by adding 1 unit to the inhalation, 3 units to the retention and 2 units to the exhalation.
The count of one round will then be 6:18:12.
In this manner, gradually increase the count to 10:30:20.
Stage 5:
The final ratio is 1:4:2.
Begin with 5:20:10. Once the ratio has been established, the count can gradually increase.
Extension:
Add 1 unit to the inhalation, 4 units to the retention and 2 units to the exhalation.
The count of one round will then be 6:24:12.
In this manner, gradually increase the count to 10:40:20.
Contra-indications:
Technique 3 is not suitable for women in the later half of pregnancy.
It is not recommended for people with heart problems, high blood pressure, emphysema or any major disorders.
Stage 2 is not recommended for asthmatics.
Benefits:
The inner retention of breath, which characterizes technique 3, activates various brain centres and harmonizes the pranas.
The benefits increase with the progression of the ratios. The ratio 1:4:2 is most widely recommended in the yogic texts. It gives profound psychological and pranic effects and is used as a preparation for kundalini awakening.
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