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This pranayama technique is called abdominal breathing. It creates a sense of grounding and generates a feeling of confidence and well-being. This is a great pranayama to start with if you are a beginner.
Sit in a comfortable position, either easy pose, half, or full lotus posture. Rest the hands on the knees. Your palms should be facing up. Breathe deeply so that the abdomen becomes the bellow for the breath. One way to visualize this technique is to think of the abdomen as a water pitcher. As you breathe in you are filling the abdomen from the bottom up. As you breathe out, you are emptying the pitcher from the top to the bottom.
Bring your attention to the navel center, the energy center two-fingers widths below the navel. Continue with this technique until your mind becomes quiet.
