“May all be happy, may all be healed, may all be at peace and may no one ever suffer."
While sitting in any meditation position, close your mouth and inhale or exhale soundly from the throat (vocal cord) through both nostrils. At the end of the chin close to the vocal folds, in Jalandhar Bandha state, attract the nerves of the slums and do air retention or Kumbhaka for 15 seconds to 30 seconds as per your ability. This time by relaxing the nerve tension and closing the southern nostril with the thumb, exhale slowly through the left nostril. Practice this pranayama exactly like this 10 to 20 times in both nostrils.
Mukhang Sanyamya Nadribhyamakrishya Pavanang Shanai.
Namely Lagati Kunthavu Hridiyavadhi Sambanam.
Purvvavat Krishnayet Pranang Rechoedia Tatah.
Dehanalvivardhanam in the voice of Shlma Dosha Harang.
Nadi Jalodradhatugatadoshvinasnam.
Gacchata Tishta Karyamujayakhyong tu kustakam..
(Hattayoga-Pradipika - 2/51, 52, 53)