Perform both of the following breathing exercises. Do the first set for several breaths, and follow with the second set for the same amount of breaths as you did with the first. For example: If you do 4 rounds with the first set, then make sure to do 4 rounds with the second set; no more, no less.

First Set:
1. Inhale through both nostrils for a count of 2
2. Hold four a count of 4
3. Exhale for a count of 6
4. Hold for a count of 4

The above constitutes one round. 3 to 6 rounds is ok for new people. Those who are experienced and advanced should go with as many as comfortable.

The following exercise should be done for as many rounds as you performed with the first set, [the above exercise]:

Second Set:
1. Inhale for a count of 6
2. Hold for a count of 6
3. Exhale for a count of 4
Do NOT hold at the bottom. However many rounds you did with set one, you need to do with this exercise.

The above constitutes one round. 3 to 6 rounds is ok for new people. Those who are experienced and advanced should go with as many as comfortable.

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