Another Vagus strengthener
Here’s the gist of the exercise:
Inhale: Hold after Inhale : Exhale: Hold after Exhale
Here’s the exercise:
Begin with this ratio: 6:0:6:0 (inhale 6: no retention: exhale of 6: no retention.) Repeat the process 4 or 5 times until your lungs become accustomed o being under control.
Then try this ratio: 6:0:8:0 – (repeat until it becomes easy, or, 4 or 5 times.)
End with: 6:0:8:2 (which means you hold the breath for 2 seconds after the retention)
Then just sit with your eyes closed and feel whatever comes up for you.
Try not to overdo it. Remember: you have the rest of your life to get it under control.
Later on in the day, repeat the exercise, and, if you feel comfortable and want to go on, can increase the time you retain the breath on empty lungs like this: 4. 6:0:8:4.
If that feels comfortable for you, continue for 4 or 5 minutes. Stop and take a look at how you feel.
Whenever you end any pranayama exercise, sit in silence for a few minutes until your normal breathing pattern returns.