Before you practice breath of fire, become familiar with abdominal breath, also known as diaphragmatic breathing, and ujjayi breath, also known as ocean breath because of the sound it creates; breath of fire oxygenates and detoxifies your blood. Regular practice can build your lung capacity, clear your respiratory system, balance your sympathetic and parasympathetic nervous systems, heat your body to increase energy, boost your immune system, build concentration, reduce addictive impulses and improve your sense of well being. Think of breath of fire as a tune-up for your system so all parts work harmoniously together.

Or sit in a comfortable position, preferably on the floor, with your spine and neck lengthened upward, your shoulders down and relaxed, your chest lifted and your chin slightly back and down to align your spine with the back of your head. Rest your hands on your legs and relax, or at the beginning place your right hand on your stomach to feel the movement. Take a few seconds to focus and center yourself.

Inhale a deep breath through your nose, feel your stomach relax and push outward as you inhale.

Exhale through your nose. Feel your stomach as it pushes inward as you exhale. Inhale by relaxing your abdomen outward, and exhale by pulling your belly in to press air out your nose.

As you exhale through your nose, pull the solar plexus (the spot above the navel) back toward the spine with a pumping action. The exhaled air should leave the nostrils with a forceful "sniffing" sound.

Inhale again and exhale rapidly through your nose. Keep the length of your inhalation and exhalation equal.

Concentrate on sniffing rapidly. After some practice, your abdomen should feel as if it's moving effortlessly, practice from one to three minutes. Take a break if you're feeling the breath only in your nose.

Tips to remember:

• Do not pause between inhalations and exhalations. The inhalation and exhalation are equal lengths (2-3 times per second). The Breath of Fire is a rapid, dynamic breath work exercise.

• This is a forceful, energetic breathing exercise and it takes time to adjust to the sniffing and pumping motions of the breath work. If you feel light headed, breathless or dizzy at any time, immediately stop the exercise, or take deep, relaxing breaths and then continue.

• This is an advanced breath work exercise. If this breath work is too intense, practice 10-15 repetitions or less.