Morning
Jal neti
Pour warm, lightly salted water into one nostril, the head tipped a little, and let it run out of the other. Then the other side.
Keep breathing through the mouth. Then clear the nose gently, not hard.
Learn it the first time with a teacher in the camp. There are no photographs of it yet; it is in words.
Kapālabhāti
On an empty stomach. Read the screen on its page first, then begin at fifteen strokes a minute.
Never stretch the silence after; while opium is still being taken, let it stay short.
OpenEvening
Bhrāmarī
Sit upright, eyes closed, the lips lightly together. Close the ears with the thumbs.
Breathe in through the nose. Then hum like a bee on the whole out-breath, in the throat, the mouth closed.
After each hum touch a lamp, or keep the count yourself. Ten times. There are no photographs of it yet.
At night, before sleep
The complete breath, in śavāsana
On the back, one hand on the belly, one on the chest.
Fill from the bottom: belly, chest, collarbones. Empty from the top, and let the out-breath be longer. Hold nowhere.
Ten breaths, then simply lie there.
Why this order
Exercises of the mouth and throat, singing and wind instruments were found to lower the stoppings and daytime sleepiness in the throat's stopping. A blocked nose narrows the throat. And the complete breath at its first level, four and six, is exactly six breaths a minute.
Before you begin
Stay well within what is comfortable. If anything hurts, stop. This supports treatment and does not replace it; anybody on buprenorphine or methadone stays on it.
While opium is still being taken, keep every breath hold short.