Sukha Purvaka Pranayama

Sit comfortably in any easy cross-legged position (sukhasana). Breathe through both nostrils together — inhale, hold gently, exhale — without strain, exactly as the name promises: comfortable pranayama.

The gentlest introduction to breath retention in the catalogue. If the hold feels tight, drop it and breathe 4 in, 6 out instead.