hands on your hips, and press down on them... As you do this, pull in the abdomen as much as possible, and at the same time raise the chest. ... hold this position as long as you possibly can. ... take air into your empty lungs, let the air flow in through the nose. When the lungs are full, exhale through the mouth. As you exhale, relax your arms... Then take several deep breaths through the mouth or nose, allowing them to escape through either the mouth or nose." Claimed benefits of performing the rites According to Kelder, Bradford's stay in the lamasery transformed him from a stooped, old gentleman with a cane to a tall and straight young man in the prime of his life. Additionally, he reported that Bradford's hair had grown back, without a trace of gray. The revised publications of The Eye of Revelation titled Ancient Secret of the Fountain of Youth also contain numerous testimonials by practitioners of the Rites, claiming that they yield positive medical effects such as improved eyesight, memory, potency, hair growth, restoration of full color to completely gray hair, and anti-aging. However, claims as to the benefits of the Rites are often exaggerated, resulting in unrealistic expectations. The benefits most likely to be achieved are increased energy, stress reduction, and an enhanced sense of calm, clarity of thought, increased strength and flexibility, resulting in an overall improvement in health and well-being. Some beginners report various mild detox effects such as runny nose, mild headache, achy joints, metallic taste in the mouth and slight nausea, particularly if they build up repetitions of the movements too quickly. References Further reading Carolinda Witt. The Illustrated Five Tibetan Rites. UnMind Pty Ltd (June 2016). Carolinda Witt. Ancient Anti-Aging Secrets of the Five Tibetan Rites. UnMind Pty Ltd (Jan 2014). Carolinda Witt. The 10-Minute Rejuvenation Plan: T5T - the Revolutionary Exercise Program That Restores Your Body And Mind. Three Rivers Press (April 3, 2007). Carolinda Witt. T5T: The Five Tibetan Exercise Rites. Penguin/Lantern Books (Sept 2005). Weor, Samael Aun. The Tibetan Exercises for Rejuvenation: Gnosis and the Yantra Yoga for Long Life. Glorian Publishing (June 1, 2008). Tarthang Tulku. Kum Nye Relaxation Part 1: Theory, Preparation, Massage. Dharma Publishing (1978). Tarthang Tulku. Kum Nye Relaxation Part 2: Movement Exercises. Dharma Publishing (1978). External links Additional Information on the Five Rites with Researched Articles by Carolinda Witt