A-U-M – From Belly to Head: Inhale 4, pause 1, chant 11. Begin with 'Aaa' and feel the vibration low, in the belly; let it become 'Ooo' in the chest; close…
Inhale 4, pause 1, chant 11. Begin with 'Aaa' and feel the vibration low, in the belly; let it become 'Ooo' in the chest; close with 'Mmm', lips closed, in the head. If you run out of air, stop earlier; you do not need to reach the end.
Inhale: gently through the nose (4s)
Hold: get ready (1s)
«A-U-M»: belly, chest, head (11s)