The external Kumbhaka (Bahya)
Draw the air through the left nostril till you count 3 OMs; throw it out through the right nostril immediately without retaining it counting 6 OMs. Stop it outside till you count 12 OMs. Then draw the breath through the right; exhale it through the left and stop it outside as before, using the same units of Om for inhalation, exhalation and retention. Do six times in the morning and six times in the evening. Gradually increase the number of rounds and the time of Kumbhaka. Do not strain or fatigue yourself.