“May all be happy, may all be healed, may all be at peace and may no one ever suffer."
Sit in any meditative posture and keep the arms and shoulders close together. Now attach the tip of tongue, adhar and mouth. This time slowly take in or supply air through your mouth while making a continuous ccc sound through your mouth. After completing this filling, exhale through both nostrils by doing Kumbhaka for 5/10 seconds. Just like this, practice this pranayama for 5 to 10 minutes as per your ability.
Sitkarang kuryattatha bakte pranenaiva bijustikam.
Ermbhasyogen Kamdebo II.
(Hattayoga-Pradipika - 2/54)