Purpose: To energise the body, increase focus, and promote a deep sense of relaxation through controlled breathing.

Duration: 10–15 minutes

Steps:

1. Sit or lie down in a safe, comfortable position.
2. 30–40 deep breaths: Inhale fully through the nose or mouth, filling your lungs, then exhale naturally without forcing the air out. Find a steady rhythm.
3. After the final exhalation, hold your breath for as long as comfortable.
4. When you feel the urge to breathe, inhale deeply and hold for about 15 seconds, then release.
5. Repeat the cycle 3–4 times.

Warning: This technique can cause dizziness or lightheadedness and may be dangerous for people with certain health conditions such as heart or respiratory issues. Always practise in a safe environment (sitting or lying down), never in water, while driving, or operating machinery. Consult a healthcare professional if unsure.

Tip: During breath holds, focus on bodily sensations and the feeling of calm that emerges.

You may also follow this video:

https://www.youtube.com/watch?v=0BNejY1e9ik