A · U · M
अ · उ · म
रौद्र Angry · करुण Sad · शृङ्गार Craving · अद्भुत Overwhelmed
अ in the mind as the breath comes in. Then, on the way out, उ aloud, closing into म, a long hum with the lips shut.
Why this one
Gheraṇḍa's sagarbha is these three: a on the in-breath, u on the held breath, m on the out-breath. Here the hold is left to the 1 : 4 : 2 door, and the u moves to the start of the out-breath.
The out-breath is twice the in-breath, which is Gheraṇḍa's own proportion of the two, and the म is most of it. With the lips closed the sound stays in the head and the chest, and the breath goes out slowly, because a hum cannot be hurried.
It is the breath of the strong states: anger, sadness, craving and wonder. None of them is asked to leave. Each is given a sound that goes out, and ends in silence.
Where it comes from: Gheraṇḍa Saṃhitā 5.47 to 55, sahita kumbhaka (tr. Srisa Chandra Vasu, 1914). 5.47: sagarbha is done with the bīja, nigarbha without it. 5.48 to 51: seated facing east or north, in through the left nostril on a, sixteen; uḍḍīyāna before the hold; held on u, sixty four; out through the right on m, thirty two; then the nostrils alternate (5.52 to 53). 5.55: 16, 64, 32 is the middle measure; 12, 48, 24 the lowest; 20, 80, 40 the highest. One to four to two throughout.
How long
In seconds. Take the one that is easy today; the longer ones are not better.
How many
Breaths. Eleven is a real practice.