Start by sitting in a comfortable meditative position with back and neck naturally straight.
Gently close the eyes and bring the hands up to the face with the palms facing inwards and elbows facing out horizontally to the sides.
Place the thumb of each hand on the protruding part of each ear to block the sound.
Place the index and middle fingers (together and horizontally) over closed eyelids.
Place the third fingers on either side of the nose, just below where the bone meets the cartlidge.
Finally, place the small fingers just above the top lip.
Breathe in fully (yogic breath) through both nostrils slowly and deeply. Then close the nostrils with the third fingers. Hold the breath for as long as is comfortable. Release the nostrils and exhale through the nose slowly and completely. This is one round. Repeat for as long as you comfortably can.
When you’ve finished, keep the eyes closed and place the palms over the eyes. Slowly open the eyes and then lower the hands to the knees.