Exercise 3: Full Alternate Breathing

In this third exercise, we include retention or holding of the breath. This is the only difference between the second and third exercise.

The correct ratio between inhalation and retention is 1:4. But, beginners are advised to follow the 1:2 ratio for a few months before taking up the 1:4 ratio. The minimum starting proportion is four seconds inhalation, eight seconds retention, and eight seconds exhalation. After a month, increase to 5:10:10. Increase gradually, until you reach 8:16:16.

In Sanskrit, inhalation is known as pooraka, retention as kumbhaka, and exhalation as rechaka.

Inhale the air through the left nostril while counting, mentally, four times. Retain the air while counting eight times. Exhale, through the right nostril, while counting eight times. Now without stopping, inhale through the right nostril, retain the breath and, then, exhale through the left nostril – all with the same 4:8:8 proportion. This is one full round, which should be practised, daily, fifteen to twenty rounds.

When you are holding the breath, you must close the right nostril with the right thumb, and the left nostril with the right ring finger and little finger. Do not use the index finger for closing the nostril because the magnetic current from that finger is polluted.

When you are able to do the 8:16:16 proportion, comfortably, then change the ratio to 1:4:2. Start with four seconds inhalation, sixteen seconds retention and eight seconds exhalation. Gradually, work up to 8:32:16. It should take from eight to twelve months of practice to reach this timing. Do not try to rush it.