Close ears with thumb, index finger on forehead, and rest three fingers on base of nose
touching eyes. Breathe in through nose
. And now breathe out through nose
while humming like a bee.
Duration : 5 to 12 times
Kapalbhati -(Do it before eating) Push air forcefully out through the nose about once per second. Stomach will itself go in(contract in). The breathing in(through the nose) will happen automatically. Establish a rhythm and do for 20 to 30 minutes twice a day.