Follow the steps below or watch/listen to these guided practices: beginner, intermediate, or advanced.

1. Sit upright in a meditative posture on a cushion. (Alternatively, sit upright in a chair or lie down on your back with legs straight or bent as needed.)
2. Part 1: begin with 30 power breaths: full, deep inhale through your nose followed by full exhale through your mouth (pursed lips). Optionally: visualize an orange ball of fire at the base of your spine (just below your belly button), igniting inner heat and power. 
3. Part 2: after your last exhale, hold for 1-2 min for a long breath retention with empty lungs
4. Part 3: Then inhale fully, and hold for 15 seconds for a shorter breath recovery with full lungs)
5. Repeat 3-5 times