Meditation exercise

 

Breathing exercise

The last procedure continue till we get well concentrate on the breath. Now further , breath IN count upto 20, it's difficult to stay up to this no. If last action upto 15 well prepared by you then quite it possible to count upto 20. After mastering the ability to count up to 15 breaths without distraction, you can extend the count to 20 breaths: and release breath Out upto 10sec.hold. 

I.e. Breath  IN 1, 2, 3, 4, 5, 6, .................15, ........upto 20 and hold for 10sec. you will feel head getting jammed and after 10sec.hold Release breath and be normal.

This 20 breath counting for In and holdup upto 10sec. and Out is not easy , this breath reaches at top of head, and brain getting jamming, and after 10sec.relesed for Out , the brain getting some type of zing and for few sec.you going in medit action .

The above method involves counting 20 breaths, where each cycle includes inhaling deeply, holding the breath for 10 seconds, and exhaling fully. This technique draws attention to the rhythm of the breath, allowing practitioners to experience a profound sense of awareness. As the breath reaches the top of the head during the inhale and hold, it creates a unique sensation that can feel like the brain is momentarily still or "jammed." This pause allows the mind to detach from external distractions, paving the way for heightened focus and inner calm.

Keep in mind in this exercise we are using both the nostrils, as normally in Pranayam we using alternate nostrils and should not performed by those who having Asthama or respiratory problems.

After doing this exercise for a week you will find it's easier to control your breath, you will have to give time every day to get all these exercises properly, how much time it will take that's depend on you.

In next chapter we focussing on control on breath as well as on mind.