Sit in an easy pose with an erect spine.
Make the right hand into a fist with the thumb up.
Grasp the fist with the left hand and press the right thumb into the navel point. Begin long deep and slow breathing.
Concentrate on the flow of the breath and feel the pulse of the breath go between the navel point and the root of the nose. Measure the breath along this path.
Continue for 3 to 11 minutes.