This exercise provides a fast energy boost, by rushing fresh oxygen in to the system. You can do this anywhere, anytime.
When I drag myself to the gym, I do this exercise a few times in between power-sets when bench pressing - it makes a noticeable difference, every time.
When breathing out let out some noise - "Huuurrrrghhhh". You don't have to scare the neighbours, but you do want to release some tension. Do this several times. Do this anytime you need some energy.
Now, you don't have to do anything with your arms but, some people do. Personally, I start with my hands a couple of inches in front of my pelvis, palms up and raise them up my to my shoulders as I breath in. (hold for a second remember). As I breath out, I face my palms to the ground and lower my hand back to the pelvis (and then flip my hands back over so I am in the starting position again with my palms facing upwards). It gets me in the zone and helps me concentrate. Do what comes naturally.
When doing yoga exercises, this is a recommended breathing technique to do after every couple of exercises; breathing in and out 3 times is enough in this case.
This is a major step to follow when meditating - getting you towards a meditative state of bliss - ecstasy!
Find yourself a peaceful spot. You do not want to be distracted. It''s you time. You may want to give your nose a good blowing - clear those pathways.
Note: The "Third Eye" is the 6th Chakra - known as the inner eye. Indians consider this the eye of knowledge; the Guru within, the Teacher. This is your concentration point.
NOTE: Eyes are kept closed throughout exercise. Each single nostril breath should last approx. 5 seconds. (eventually stop counting, as with all exercises where I quote a count. This is purely a guide).
Keep concentration on the Third Eye - very important. This is the case for anytime your meditate, as is keeping your eyes closed and hands and feet bare.
Repeat this exercise/repetition for at least 10 times - I personally do it for ages, it really helps me get ready for the next exercise. I love it!
A mild pain in the third eye is common, it doesn't last - it's concentration. You may be guilty of over frowning; relax.
NOTE: This is the exercise which will help you to understand what meditation is, what it can do for you and what can be achieved with it.
Find yourself a peaceful spot. You do not want to be distracted. It's you time.
Part 1 - Deep & Slow
NOTE & TIPS: After doing this exercise for a while, your eyes will start to roll to the back of your head and away from your Third Eye. Don't worry, you're entering bliss my friend.
For me, my mouth opens, focus goes out the window and my now faint breathing is not of concern to me - I'm away... I come back to my breathing later. Do what comes naturally.
In this state - smiling is usual and recommended. Enjoy... (just for fun, try opening your eyes - you know you probably could, but you won't even want to try).
Part 2 - Hard & Fast
Once you have wallowed in bliss for a while, repeated the process a few times, it's time to get some charge back into the system - and of course, we can keep going around in these circles for as long as we want - like I've said before, it's you time - the inner you taking you to the in explainable bright and beautiful - no boarding pass required, no suitcase needed - leave it all behind.
Note: You will find that when indulging in the "Hard & Fast" technique you can open your eyes easily - and probably lift up the world and spin it on your finger!