This breathing technique will give you the ability to act with your whole heart, and clear perception of the self and others. If you are upset at work or in a personal relationship, sit and do this pranayama for 3 to 15 minutes before deciding how to act. Then act with your full heart.
How to do it
Sit in a cross legged position or in a chair with your feet flat on the ground. Place the left hand on the center of the chest at the Heart Center. The palm is flat against the chest, and the fingers are parallel to the ground, pointing to the right. The right hand is in Gyan mudra (index and thumb touching), raise the hand to the right side as if giving a pledge. The palm face forward and the 3 fingers not in gran mudra point up.
Close your eyes.
Inhale slowly and deeply then hold your breath as long as you can. When you cannot hold anymore, exhale smoothly and completely and hold your breath out as long as possible.
Concentrate on the flow of the breath.
Continue this breathing pattern for 3 to 15 minutes.
to end inhale and exhale strongly 3 times
When you hold the breath in or out for "as long as possible," you should not gasp or be under strain when you let the breath move again.
For an advanced practice of concentration and rejuvenation, build the meditation up to 31 minutes.