1.

Hold the head erect, with the tip of the tongue lightly on the roof of the mou
th. Inhale
deeply through the nose, filling the lungs from bottom to top. Lay the hands in
the lap. Exhale,
emptying the lungs from top to bottom, but exhale only two-thirds of the breath.
Press the remaining
one-third downward into the Hara by expanding the lower belly, and hold for nine
heartbeats. Repeat 81 times.
On the eighty-first repetition, exhale completely and hold the exhalation. Conc
entrate on
the Hara. "If this region is warm," say the Chinese, "one is halfway to immortal
ity. This exercise
alone will prevent many illnesses. Lower the head forward until the chin touches
the chest
if possible, but do not stretch. This will aid in holding the lungs empty. Do no
t hold the breath
with the throat. That can cause rupturing of tiny blood vessels supplying the fa
ce, neck, and
head. Retain the breath by tensing the diaphragm, the bellows which draws in the
air and
presses it downward.
2.Hold the head erect. Begin with an exhalation brought about by a rapid inward
stroke of the
abdomen. Inhalation follows immediately by relaxation of the abdominal muscles.
Thus, inhalation
is so passive and automatic that one again creates an oxygen debt within the sys
tem; as
before, this produces a sensation of warmth. Repeat this exercise eighty-one tim
es at the rate of
two exhalations per second. Lay the head back, exposing the throat.
On the eighty-first repetition, hold the breath as before with the diaphragm
3.Hold the head erect, exhale, emptying the lungs from top to bottom. Turn the h
ead to look
over the left shoulder and inhale, filling the lungs from bottom to top. Turn th
e head to face
forward and exhale. Turn the head to look over the right shoulder and inhale as
before. Turn
the head to face front and exhale. This completes one round. Repeat this exercis
e eighty-one
times. The tongue should be placed lightly against the roof of the mouth during
this exercise.
On the eighty-first repetition, having faced forward and exhaled, maintain the p
osition and inhale
once more. Imagine the breath being drawn into the lower abdomen, warming the re
gion.
When you feet this warmth, breathe out slowly and relax the body.
4.Hold the head erect, facing forward with the eyes closed. The tip of the tongu
e is held
lightly between the lips and the mouth is slightly open. Inhale through the mout
h, producing a
wheezing sound and filling the lungs from bottom to top. When the inhalation is
complete,
close the mouth. Tilt the head to the right side as if to place the right ear on
the shoulder. The
neck does not twist during this movement. Hold this position for nine heartbeats
.
Return the head to an upright position, exhale through the nose. Part the lips s

lightly and
inhale through the mouth as before. Tilt the left ear to the left shoulder and r
etain the breath
for nine heartbeats. Return the head to an upright position and exhale through t
he nose. Repeat
this exercise eighty-one times.
5.Hold the head erect, facing forward with the eyes closed. Place the tip of the
tongue against
the roof of the mouth. Inhale and exhale through the nose as quickly and fully a
s possible
eighty-one times. This supersaturates the blood stream with oxygen. On the eight
y-first inhalation,
hold the breath with the diaphragm. Retain this inhalation for eighty-one heartb
eats. You
will feet the beat of your pulse in the temples.
6.Hold the head erect, facing forward, with the eyes closed. Inhale deeply and f
ully through the nose, filling the
lungs from bottom to top. The tongue should be placed lightly against the roof o
f the mouth. Exhale through the
nose as you hum, vibrating the palate and stimulating the Heavenly Pool. Empty t
he lungs from top to bottom.
This causes the exhalation to be extended beyond the inhalation and causes the e
xhalation to be more complete.
Because of the depth of the breath taken, the blood becomes more alkaline. Repea
t this movement eighty-one
times. This technique sometimes involves the yogic Aum to extend the exhalation.
7. Perform both of the following breathing exercises. Do the first set for sever
al 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 ma
ke 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 a
re experienced and advanced should go with as many as comfortable.
The following exercise should be done for as many rounds as you performed with t
he 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 a
re experienced and advanced should go with as many as comfortable.