Two-stage Inhale (Krama pranayama)

Start by sitting on the floor in any comfortable seated position. (Less flexible people can do this exercise sitting in a chair.)

Stage one: inhale halfway for a count of four, expanding your chest, retaining the breath for a count of four.

Stage two: inhale the rest of the way for a count of four, expanding your abdominal cavity, retaining the breath for a count of four. Exhale for twelve counts.

After you become comfortable with the two-stage inhale, you can practice the three stage inhale. Stage one: inhale in the chest for three counts and hold for three counts. 

Stage two: inhale into the upper abdomen for three counts and hold for three counts. 

Stage three: inhale into the lower abdomen and the pelvic floor for three counts and hold for three counts, then exhale on a count of twelve. This breathing practice is designed to be both energizing and calming.