This breath is calming, cooling, and cleansing. It also gives you a feeling of vitality and personal power.
Sit: comfortably in Sukhasana (easy pose) or at edge of a chair, sitting tall. Hands resting on knees.
Gaze: eyelids are closed. Roll the eyes up to the third eye, between the eyebrows and up an inch, until you feel a gentle pressure around the eyes.
Inhale through the rolled tongue.
Exhale through the nose.
You can do this without a count, or you can count the length of your inhale and slow down your exhale to double that count. So if you inhale for 3 seconds, you'd exhale for 6 seconds.
Time: At least three minutes. Can work your way up to 7, 11, 22 minutes.
Tips: If you can't roll your tongue, put the tip of the tongue up right behind the teeth and inhale though the mouth.
Breath Tips: Enjoy these long deep breaths and make them last. There's no rush to get to the next breath. Soften the belly and let the diaphragm move down below ribs, allowing the belly to push out. We are filling up like a balloon, getting bigger on our inhale. The exhale isn't passive. We actively use our core muscles to draw the navel and sides back in firmly to squeeze out every last drop of air.