Sit comfortably in a quiet place with your spine straight
Close your eyes gently
Relax your face, jaw, shoulders, and hands
Inhale slowly and deeply through your nose
Close your ears with your thumbs
Place your index fingers lightly on your forehead or keep them near the eyes
Rest the remaining fingers over the eyes or cheeks without pressing hard
Keep your mouth closed
Exhale slowly through your nose while making a steady humming sound like a bee
Keep the humming smooth and even for the full exhalation
Repeat the inhale and humming exhale for several rounds
Breathe normally after completing the rounds
Practice on an empty stomach
Stop if you feel dizzy or uncomfortable
Avoid holding the breath if you are a beginner unless guided by an expert