Last week I described the yogic breathing technique called naadi suddhi. This nerve purifying practice is one you can build on for enhanced benefits for your body. It follows the simple pattern of closing off one nostril, exhaling, inhaling then closing off the other nostril, exhaling and inhaling and repeating this sequence on a 1:2 ratio.

Visiting from Satchinananda Ashram in Buckingham County Virginia, Swami Karunananda led a seminar in Bermuda several yoga breathing techniques including naadi suddhi. Swami Karunananda advised that when you are able to comfortably practice 10 rounds of naadi suddhi at a 10:20 count, you could add the component of retention.

In this easy comfortable breath technique the pattern is the same as naadi suddhi but after the inhalation you hold your breath before gently exhaling.

Swami Karunananda said it is best to start sukha purvaka with holding your breath for a count of five. This means you would inhale for a count of 10, hold your breath for a count of five, then exhale slowly and gently to the count of 20, then with nostrils.

The Swami suggested practicing this ratio for several rounds gradually increasing the number of breaths each week until you comfortably do 10 rounds in a sitting.

Once you reach the ratio 10:10:20 she recommended increasing the number of rounds you complete in a sitting.

When you become completely comfortable with this she advised that you increase holding your breath by increments of five until you reach 40. This would make the final count 10:40:20, that is, inhaling to a count of 10, holding the breath to a count of 40, then exhaling to a count of 20.

Like naadi suddhi this should be practiced breathing through alternate nostrils.

The final pattern would be inhaling to a count of 10 through one nostril, then blocking that nostril while holding to a count of forty, then exhaling to a count of 20.

Swami Karunananda warned that no dizziness or discomfort should be felt during the exercise. "At no time as you develop your practice should there be the least strain in the system," she said. "The flow of the breath should remain slow and steady." Yogis teach that sukha purvaka enriches the quality of your blood and makes the mind very clear and steady which enables good concentration.