Please see introductory post here: TAAL: Introduction to rhythmic breathing
The first component which is synchronizing your breathing using a rhythm is made very easy for your practice if you could use a table clock. You can sit using a chair and table and you could use your fingers to cover your ears to avoid external noises. I keep my elbows on the table for ease of posture.
The method is spectacular because if you eliminate the external noises, that in itself becomes a vital factor to amplify feedback to your breathing process, rather than including external noises in the process which at times suppresses the signals which you really want to use.
Thereafter you should check normal time taken by you for inhalation and exhalation —mostly trying to make them as deep as possible. Practitioners will find that if they start listening the sound of breathing- the time to inhale and exhale will turn out to be more than what they usually think it is. Because listening causes slowing down of the process and removes the jerks if any.
So we try to inhale smoothly without jerks and exhale similarly and we note down a very comfortable frequency. It can be for example: 5 seconds to inhale and 5 to exhale or 5 to inhale and 10 to exhale or anything similar which is easy to maintain without making oneself feel tired.
Now, sitting comfortably on chair, with ears closed using fingers, elbows on table and spinal cord straight, place clock on the table at a place which is appropriate and you can comfortably see it.
Try to synchronize your breathing with clock’s hand of second. Inhale for the duration which you had noted down earlier and similarly exhale. Listen sound of breathing and check if there are any irregularities. Do notice how passage of air touches your nostrils and your throat and lungs and how your body gets rejuvenated and healed through the process.
If you concentrate on sound of breathe, the irregularities, jerks, if any, will soon get eliminated easily and you will induce an order which would increase your immunity and vitality.
Once you have synchronized it, you may allow a variation of 1-2 seconds if you need.
Practice it for say 5-10 minutes.
Now: Only for those practitioners who have practiced holding breathe—not recommended to patients suffering from heart ailments or blood pressure:
Introduce holding of breath in your routine. Hold for a small duration like 5 seconds or more if possible—but whatever the duration for holding make it sure that it does not make you uncomfortable reinforcing rash inhalations and exhalations because if you hold your breath for a duration which is not comfortable for you, you will end up being involved in rash exhalation and inhalation, which would, either make you unable to synchronize or would make you extremely tired.
In the end:
Without holding your breathe, without synchronizing it either, just sit with ears closed, elbows on table and eyes closed.
Concentrate fully on the sound of inhalations and exhalations. Also notice how passage of air touches your nostrils, your throat, lungs and entire body gets rejuvenated and healed.
What we are trying to amplify in the entire process is mainly : Sound produced by the breathe [ if it is not audible to the beginners, I encourage them to inhale and exhale a bit loudly so as to make it audible; later on, no matter how smooth they breathe they can listen the sound. Secondly we are amplifying the sensation of touch by the air on various points involved in the process.
The process eliminates the redundant sounds, noises, because you close your ears and it makes the process a really powerful feedback loop.
The key advantages are:
1. Immune system becomes very powerful.
2. Anxiety is cured.
3. Vitality increases.
4. Circulation of blood improves.
5. You find a rare peace and happiness which was not there before.
Not indispensable, but if possible, these might be called as key tools:
1. Practice of deep breathing.
2. Table clock.
3. Table and chair.
4. Calm surroundings are preferred but since you close your ears you may go for this practice even if moderate noise is present outside.
Duration of practice: The practice could be done for 20 minutes in the beginning for observing some significant advantages but there are no side-effects so healthy practitioners might practice it even for 2-3 hours a day!
With a video recorder you may add another aspect that is, watching expansion and contraction of lungs—-then you start using sound/touch/sight and you further strengthen this feedback loop!
You might like to read Taal used for attaining highest state of consciousness in this article: TAAL and Samadhi