दा नोंनि हांखौ लासैयै आरो मिहियै बा सेकेदनि थाखाय हां - बो , नोंनि हांखौ नै सेकेन्द थाखाय हमथाफिन आरो 7 सेकेदनि थाखाय बेखौ हंगार , आरो नोंनि हांखौ 1 सेकेन्दनि थाखाय हमथा ।
Now inhale your breath slowly and smoothly for five seconds retain your breath for two seconds and exhale it for 7 seconds and hold your breath for 1 second .