Posture: Stand upright with your feet together, maintaining an erect posture.
Exercise: Pucker your lips as if you are about to pout and gently suck in air. Simultaneously, lower your chin until it touches your sternal notch—a position known as Jalandhara Bandha. While holding your breath, close your eyes and puff out your cheeks. Exhale slowly and quietly through your nose, ensuring that no sound is produced. If you have
retained your breath for an extended period, make sure to release it gently, avoiding any forceful exhalation, as this could be harmful. Start by performing this exercise five times.