Breathing is not just mere respiration. It is the reason why every cell and every organ in our body remains alive. Breathing provides energy not only to the body but also to life itself. Yes, there is a strong connection between breathing and the changes in our lives.

When breathing is practiced not merely as an exercise, but with conscious awareness and focused concentration, diseases will vanish, and at the same time, the miracle of becoming one with the universe will occur. That is, the universal energy within us will begin to connect with the universal energy surrounding us. At that time, our energy will increase, and positive energies will begin to take hold of us.

In this state, our mind will gain the ability to firmly grasp the essential thoughts from the stream of thoughts that are constantly flowing. The creative power of those thought waves grasped by the subconscious mind will increase. Just as the bottom becomes visible when the turbulent water settles, the subconscious mind becomes visible when the thought waves subside.

That is why breathing exercises and Pranayama have been discussed for ages by Siddhas and scholars. Although there are many different ways to describe how to do breathing exercises, if we learn the basics correctly, we can improve upon them over time.

Generally, we use only about 30 percent of our lungs. By practicing breathing exercises, the capacity of the lungs will increase to over 90%. Only when breath, that is, oxygen, spreads completely throughout our body, will the accumulation of waste in the body cease. Cold and cough problems will also be relieved. When the body is cleansed, it will attain complete health. If the body is healthy, the mind will also be full of vitality.

Therefore, breathing exercises are a fundamental aspect of both physical and mental well-being. Let's look at how to perform breathing exercises in a simple way:
First, sit on a clean mat or a straight chair. Even if you are sitting on a chair, it is essential that your feet are on a mat.
Next, gently close your eyes and bring your attention to your spine, keeping your spine straight. You should do this frequently, as your spine must remain straight until the breathing exercise is complete.
After that, quietly observe your natural breathing for some time. Then, slowly inhale deeply, allowing the breath to spread throughout your body, and then exhale slowly. When inhaling, breathe in deeply enough so that your stomach expands outwards like a balloon, and your shoulders rise upwards. When exhaling, first let your shoulders lower, and then exhale completely until your stomach is drawn inwards. You can do this 9 times. But you must inhale and exhale very slowly and mindfully.
Then, with your eyes closed, remain in tune with your natural breath for a few seconds. Then, form the Chin Mudra with your left hand, and using your right thumb, close your right nostril and slowly inhale deeply through your left nostril, and then exhale through the same nostril. Do this 9 times. Then, close your left nostril and inhale through your right nostril and slowly exhale through the right nostril. This should also be done 9 times. That is, you should exhale through the same nostril through which you inhaled.
Then, remain calm and observe your natural breath with your mind. After inhaling deeply and exhaling completely, close your right nostril with your right thumb and slowly inhale deeply through your left nostril, and without holding your breath, exhale through the left nostril. Similarly, inhale through the left nostril and exhale through the right nostril. That is, you should inhale through one nostril and exhale through the other. This should also be done 9 times on both sides.

After this, Alternate nostril breathing is highly beneficial. Before performing this practice, you should sit quietly for a few minutes, focusing on your breath. Then, inhale deeply and slowly exhale completely, closing the right nostril with your right thumb. Inhale deeply through the left nostril, close the left nostril, and exhale through the right nostril. Then, inhale through the same right nostril, close the right nostril, and exhale through the left nostril. This completes one cycle. Continue this process in a cyclical manner for 9 cycles without interruption.

After that, sit quietly and observe your breath. Finally, inhale through both nostrils until your abdomen and shoulders rise, and then slowly exhale completely. This can be done at least 5 times.

Then, close your eyes and observe the changes occurring in your body with your mind. Then, focus your mind on the naturally flowing breath, observing how it enters and leaves, and become attuned to it. During this time, try to set aside unnecessary and irrelevant thoughts, focusing only on what is essential.

This is the initial stage of meditation.

By practicing this breathing exercise well, you can progress to the stage of breath retention. Along with this, you can also practice deep meditation.