The rate of inhalation and exhalation should be normal. Breathe in
and out five times. Release the pressure of the thumb on the side of
the right nostril. Press the side of the left nostril with the ring
finger to prevent the flow of air.
Inhale and exhale through the right nostril. Again the rate of respiration should be normal. Repeat five times.Respiration through each nostril five times in turn is one round. Practise 25 rounds. The practitioner should not breathe heavily and there should be no sound as the air passes through the nostrils.
After 15 days, leave Stage 1 and practise Stage 2.
Alternate nostril breathing. Close the right nostril with the thumb.
Inhale through the left nostril. At the end of the inhalation close the left nostril with the ring finger, release the pressure of the thumb on the right nostril and breathe out through the right nostril. Then inhale through the right nostril, open the left nostril and exhale through the left nostril. This is one round. In this stage, the practitioner should start counting the length of each inhalation and exhalation. The counting should be done mentally by repeating 1-Om, 2-Om, 3-Om, etc. The time for inhalation and exhalation should be equal. For example, in 5 and out 5, or whatever number is comfortable. Do not strain under any circumstances.