Deep
Sama-Vritti
Anulom-Vilom
Bhramari
4-7-8
INHALE
nose
EXHALE
nose
2
secs
secs
INHALE
nose
HOLD
EXHALE
nose
HOLD
2
secs
secs
secs
secs
INHALE
left nostril
HOLD
both nostrils
EXHALE
right nostril
INHALE
right nostril
EXHALE
left nostril
2
secs
secs
secs
secs
secs
Right Thumb: Right Nostril
Right Ring: Left Nostril
INHALE
nose
EXHALE
nose + humming
2
secs
secs
thumbs: ears
index: forehead
middle: eyes
ring: nostrils
little: mouth-corners
INHALE
nose
HOLD
EXHALE
mouth
2
secs
secs
secs