13:["$","div",null,{"lang":"en","dir":"$undefined","children":[null,[["$","div","e7be2058-cecb-4d69-a600-0caab270b828",{"id":"p43-4","className":"block block-paragraph","data-tier":"study","data-type":"paragraph","data-key":"p43-4","lang":"$undefined","children":[[["$","span","p43-3",{"id":"p43-3","className":"anchor-alias","aria-hidden":"true"}]],null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

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Step 4: Breathing I

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Technique

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1. Release Mūla Bandha (you can take

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your left heel out)

"}}]]}],["$","div","d072e600-73dc-4658-8740-ceac418d68c6",{"id":"p44-6","className":"block block-paragraph","data-tier":"study","data-type":"paragraph","data-key":"p44-6","lang":"$undefined","children":[null,null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

2. Inhale slowly and fill the abdomen and

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the lungs as much as possible

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3. Hold the breath inside as long as

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possible

"}}]]}],["$","div","79850a32-0e31-42d8-a937-f2dec3511d60",{"id":"p44-10","className":"block block-paragraph","data-tier":"study","data-type":"paragraph","data-key":"p44-10","lang":"$undefined","children":[null,null,null,["$","div",null,{"className":"block-body","dangerouslySetInnerHTML":{"__html":"

4. Then exhale very slowly

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5. Repeat this technique 11 times

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