This is the first of the three practices in this part. It is simple, and it works.

In ordinary life the breath often runs the wrong way round. The out-breath is long and the in-breath short, as in a sigh. For this practice the tradition teaches the reverse: a long, deep breath in and a short breath out. Done this way, the books say, the creative energy is drawn inward and upward instead of outward and down.

The breath carries two sounds. On the in-breath you say HAM inwardly, sounded hahm, with an open ah. On the out-breath you let out a soft SA, like the first sound of the word sun.

People who practice this often notice warmth along the spine, a calm belly and a quiet mind. Sexual restlessness tends to settle. Many find meditation easier straight after, because the body is still and the mind has stopped chasing.

Do it gently. This is not a contest of force. A few relaxed minutes are worth more than a strained half hour. If you feel dizzy or uncomfortable, stop, breathe normally and rest.

Twice a day is plenty: once in the morning and once before sleep. It is also the first thing to reach for when desire, anger or fear builds in the body. Pages 41 and 47 come back to that.