 Our focus is primarily on the prime practices. Most of these practices are taken from the from this book. The documentation is taken from this book. Most of these practices I have learnt from the Patanjali Foundation's teacher learning program and also have been benefited by the programs of Art of Living and Inner Engineering. And many of these practices I have learnt from these foundations. But the teacher training I took from the Patanjali Foundation's program and the documentation part of it step by step process are taken from this book of Swami Niranjananda Saraswati. He is with the Bihar School of Yoga Munger and those who are interested to read further or to know these practices in more detail can refer this book. This book explains pranayama in four types, but here we have taken three types only. Conscious Breathing, Preliminary Breathing Methods and Classical Pranayama. To understand conscious breathing we must take note of the functionality of the brain. We have predominantly three types of three components of brain which are related to the different activities limbic brain, reptilian brain and prefrontal cortex. Reptilian brain is most evolved and it is primarily maintains or regulates the basic bodily functions coldness, dryness, managing territory, controlling our life situations that is related to that survival related things. Limbic brain which first started evolving, first started appearing amongst the mammals that limbic brain that part of brain is related to the emotions, memories. So naturally it is related to relationships, association, building family, working together those aspects. So that is the limbic brain and prefrontal cortex that is most evolved part of our brain that is related to the most sophisticated executive function or cognitive activities like attention, self-control, compassion, free will, judgment, planning etcetera. If we look at and if we distinguish conscious breathing with unconscious breathing we find that unconscious breathing falls under the control of primitive parts of brain. When we are unconsciously breathing only the primitive part of brain shows more activity. However, when we do conscious breathing the frontal brain is start registering that activity and that becomes active. So naturally when frontal brain is active we have more control on different other activities we can be more conscious in making judgments, planning, being compassionate about others we can self-control ourselves. So you might remember the allegory of chariot the mind is the rein through which the senses can be controlled that rein is powerful when we are consciously breathing. So the control over the senses with that rein will come down will be loosened when we are engaged in the unconscious breathing. So the conscious breathing itself is the first pranayama. You might recall there is a very well developed field of practices and there is lot of research studies there are lot of research studies associated with that field is called mindfulness. Mindfulness predominantly based on observing our breath without regulating it without changing its intensity or speed observing that breath observing breath that is the essence of the mindfulness practices. Similarly this practice is done in a Buddhist tradition and this practice over there is called vipassana. There is a ethical moral and metaphysical aspect of the vipassana and that is equally important similarly mindfulness also has a ethical moral basis that is equally important but in terms of the practice mindfulness and vipassana to the core are nothing but conscious breathing. And just by conscious breathing we come to know we become aware of the functioning of mind how attachment takes place how some of the events disturbs and how just by being observant about our breath we can control our senses we can control our instincts we can be more we can live more consciously. So there is a vast field in itself in the form of vipassana or in the form of mindfulness which is just based on conscious breathing. But pranayama is not only about conscious breathing it is only the very first step that is a basic thing. To understand the pranayama which is actually regulations in the mindfulness they emphasize not to regulate breathing at all but in pranayama that regulation is very much part of the practice and that the essence of practice rather. To understand how to control the breathing and what are the different forms of it we need to understand a preliminary breathing methods. So there are three types of breathing methods abdominal or diaphragmic breathing thoracic breathing and glibicular or shoulder breathing. Abdominal breathing happens when action of the diaphragm increases and decreases the size of thoracic activity. The diaphragm is a muscular structure which is right below the ribs and that creates a boundary between the ribs or the thorax and our stomach. If you see a child particularly when the child when a child is sleeping you can very clearly see the moment in his or her stomach that is the diaphragmic breathing. So when the diaphragmic breathing takes place the diaphragm goes up little bit. So more comfortable experience occurs in the diaphragmic breathing. Thoracic breathing is when thorax area expands predominantly and in the thoracic breathing breathe or the air is mostly centered in the upper part of the lungs whereas abdominal breathing helps in increasing lower parts of the lungs as well. Then comes glibicular breathing which is the side aspect which is the side structure of the lungs and when the air is filled there our shoulder also become little stiff. Yogic breathing is combination of all three. Normally we are engaged in the thoracic and glibicular or shoulder breathing. We are going to look at the glibular breathing is engaging in all three parts of breathing. So in this session let us look at how we can do the conscious breathing and this itself has a major calming effect. So sit comfortably or lie in savassan and carry out this practice of kaya sathiliyam that is loosening the body. You can sit down on the chair and then you can take your attention from the toes to ankle to the calf muscles to knees to lungs to gonads to stomach to chest to shoulders to neck and calm down these all organs or you can lie down in savassan and take your attention from toe to head gradually and that process will calm down your active mental activities and that will give the sense of relaxation. So that is a first step in conscious breathing. Be in this stage for few minutes if you are sitting on the chair or lying in savassan be in that state be in that relaxed state for few minutes and just observe start observing breathing. Need not to change the breathing pattern just observe this as you continue to give attention to the breath it become more conspicuous to you becomes you become more aware to the speed intensity and depth of your breathing. Even at this stage when you are more aware of these aspects of breathing do not try to regulate it just observe just observe is there a gap between the breath is it shallow is it slow or is it deep keep your awareness on each exhalation and inhalation and say to yourself mentally that I am aware that I am breathing in I am aware that I am breathing out. Now count your breath backward from 27 to 0 and mentally say that I am aware that I am breathing in 27 I am aware that I am breathing 26, 25, 24, 23 and continue this process up to 1. Mind naturally wonders and if we are doing it after long time or if we are doing it first time we can experience this wondering mind more intensely. So, what I do if my mind get distracted during the time of counting. So, I start from 27 and by the time I reach 18 or 15 my mind go somewhere else what you need to do you need to come back to 27 and start counting again continue this process till the time without distraction you can count inversely from 27 to 1. This may take few minutes maybe 5 minutes or 10 minutes if you are doing it first time it may take even more, but experience the relaxation and sense of comfort you get after this simple conscious breathing process. Thank you.