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First set are instructions leading to 12 breathing sets. Close one Nostril, inhale with other 4 sec, seal both nostrils for 8 sec hold, exhale 8 sec through other Nostril, inhale with same one. By increasing oxygen intake, blood purifies, mind calms, stress reduces, concentration increases. Do cross legged or simply by lying down. Use extra time for exhale depending on level.


Set 1: 1 round
Block Right.Deep Inhale Left.
4 seconds
Seal Both Nostrils. Hold Breath
8 seconds
Exhale Through Right Only.
8 seconds
Pause - Inhale Through Same Side.
4 seconds
Seal Both Nostrils Once You've Inhaled On The Right Side And Exhale Through Left.
8 seconds
Prepare For 12 Breathing Sets
10 seconds

Set 2: 12 rounds
Inhale Four Counts- Hold 8 Counts - Exhale 8 Counts.
20 seconds

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