Stage 3: Kapalabhati Breathing (Skull-Shining Breath)

Key guidelines:

• Breathe only through the nose

• Inhalation: gentle and silent

• Exhalation: sharp, forceful, and audible

• During exhalation: contract the abdominal muscles strongly inward

• Keep the spine upright and aligned throughout the practice

• Keep facial muscles relaxed and soft

Stage 4: Nadi Shodhana Breathing (Alternate Nostril Breathing — repeat as desired)

Key guidelines:

• Breathe only through the nose

• Both inhalation and exhalation should be deep and silent

• One full round includes:

  • Inhale through the right nostril, exhale through the left

  • Inhale through the left nostril, exhale through the right

• Keep the spine upright throughout

• Keep facial muscles relaxed

Stage 5: Silent Breathing and Mental Stillness

Key guidelines:

• Breathe only through the nose

• Inhalation: soft and silent

• Both inhalation and exhalation should be longer than normal

• Keep the face relaxed and calm

Stage 6: Ujjayi Breathing (Victorious Breath — repeat as desired)

Key guidelines:

• Breathe only through the nose

• During inhalation: fully expand the chest while gently controlling the abdominal muscles

• Both inhalation and exhalation should be audible, created by slight constriction in the throat

• Inhalation sounds like “Soo“, exhalation like “Humm“

• Maintain an upright and elongated spine

• Keep the face relaxed

Stage 7: Gentle Breathing

Key guidelines:

• Breathe only through the nose

• Inhalation: gentle and silent

• Duration of breath: longer than normal breathing

• Keep facial muscles relaxed

Stage 8: Closing Mudra Cycle

Conclude the session with:

• Gyana Mudra

• Abhaya Mudra

• Sampooti Mudra

• Yoga Mudra