Procedure : Sit in a comfortable Asana. Close your eyes. Breathe in through both the nostrils forcefully, till the lungs are full and diaphragm is stretched. Then breathe out forcefully. Duration : 2 mins atleast. 5 mins max. Benefits : heart, lungs, brain, depression, migraine, paralysis, neural system, aabha Detailed Procedure: Sit in a comfortable Asana. Close your eyes.Breathe in through both the nostrils forcefully, till the lungs are full and diaphragm is stretched. Then breathe out forcefully also, but see that the abdominal cavity does not blow up due to the air breathed in. Depending upon the capacity and health of an individual, this Pranayama can be done in three variable speeds viz. slow speed, moderate speed and at high speed. Individuals with weak lungs and heart should do this at a slow speed while performing Recak and Puraka A healthy individual and one used to doing it, should do it initially at a slow speed and then gradually increase the speed to moderate and then high. This Pranayama should be done for 5 to 10 minutes. Special Notes: Those suffering from high blood pressure or from any heart disease should not do this Pranayama. While breathing in the abdominal area should not blow up. You have to fill the air in the chest area, i.e. up to diaphragm, so that the part of the chest with its ribs swells. In summer season, reduce the number of repititions of this Pranayama. One must do this Pranayama for the duration of three to five minutes every day. Incase both the nostrils do not open on account of ailments like severe cough or sinus etc., for such persons they should first close the right nostril and do respiration (exhalation as well as inhalation) through the left nostril. Then the left nostril should be closed and respiration should be done by the right nostril. This method of alternate breathing should be continued at the desired speed viz. slow, moderate or fast, till both the nostrils open simultaneously. Then at the end Pranayama should be completed by doing Recak and Pruaka through both Ida and Pingala. While doing this Pranayama keep both the eyes closed and mentally chant the mantra "OM" throughout the exercise of Pranayama. Benefits: Diseases like cold, cough, allergy, asthma, respiratory diseases of all kinds, are cured. Lungs become strong and due to the heart and head getting adequate quantity of pure and fresh air, health is improved. Diseases of the throat like thyroid, tonsils and other ailments of throat are cured. This Pranayama brings about a proper balance of the three Doshas i.e. Vata, Pitta, and Kapha, and maintains their balance. Blood is purified and the body gets rid of foreign objects and toxins. Stabilizes Prana and calms mind and helps the upward journey of Prana from Muladhara Chakra (Base Chakra) to Sahsrar Chakra(Cerebral Gland) and helpful in the Kundalini Jagran.