Sukh means Joy. Purvak means Complete. This breathing exercise harmonizes the Muladhara Chakra in order to be able to experience the complete joy.

If you start by practicing this three times in the morning and again at night, you will begin to feel a difference in your body and your mind. As it gets easier, you can increase the number of times you practice this. Follow what feels good for you. There is no reason to rush.

While you practice this, focus on the Muladhara Chakra (Root) at the base of your spinal column. This Chakra is triangular in form.

This exercise is also calming and cooling. Always do this sitting cross-legged, or if that is not possible, sit in a chair with your feet on the floor, crossed. Of course, if you already know how to sit in Lotus comfortably, do that. Just be comfortable sitting with your back straight (but not standing or lying).

Practice always makes perfect if you concentrate enough and practice often enough.

A few remarks before you begin. Each breath will be very slow and even with breath retention in between. (Caution: Due to breath retention, do not practice this technique if you have any serious respiratory or heart problems, or practice without retention.) When you are finished, lie down and relax with your eyes closed and concentrate on harmony and balance in your body and mind.

The best time to do this is in the evening before you go to bed, because it is very relaxing. You can also do this whenever you feel stressed or upset. It will help you. The thumb and the little finger are extended and the other fingers are curled into the palm of your hand. Your left hand is relaxed on your left knee with the palm facing up.

PRANAYAMA HARMONIZING BREATH

RIGHT NOSTRIL

Close your right nostril with your right thumb.
Inhale slowly through the left nostril until you count 3 OMS. Imagine that you are inhaling Prana with the air.
Close your left nostril with the little finger of your right hand.
Hold your breath for 12 OMS. If this is too difficult, start with 6 OMS and build up to 12 in time.
As you do this, send the current down your spinal column and straight into the triangular Chakra in your coccyx (tailbone).
Imagine that the nerve current is striking against the Chakra and awakening the Kundalini.
Slowly exhale through the right nostril, counting 6 OMS.

You are half way through this exercise. Change sides and repeat the process, as below.

LEFT NOSTRIL

Close your left nostril with the little finger of your right hand and inhale slowly through your right nostril until you count 3 OMS. Again, imagine that you are inhaling Prana with the air.
Close your right nostril with the thumb of your right hand.
Hold your breath for 12 OMS. If this is too difficult, start with 6 OMS and build up to 12 in time.
As you do this, send the current down your spinal column and straight into the triangular Chakra in your coccyx (tailbone).
Imagine that the nerve current is striking against the Chakra and awakening the Kundalini.
Slowly exhale through the left nostril, counting 6 OMS.

Remember to lie down and relax after you have completed one or more rounds of this technique.

HELPFUL TECHNIQUES

While doing this pranayama to harmonize your breath, it is also helpful to imagine positive emotions like compassion, peace, joy and love. Imagine what these words mean and feel that they are becoming a part of you. Inhale them. Feel them deeply.

If you have any negative emotions like anger or self-indulgence, imagine that you can exhale them out of your system as you do this.

If you begin to feel something moving deep within you, allow it to move slowly through you. Remain relaxed. As the energy rises up to the Crown Chakra (Sahasrara), you can feel it grow from something small to something quite extraordinary. But again: there is no need to rush. Relax and take your time and everything will be so much easier. This is true about everything in life.

“Pranayama should be done after answering the call of nature and after thorough cleansing of the body. It should be practiced alone in a sitting posture. (It is best to do near an open window to get fresh air into your lungs.) Bathing is to be avoided immediately after such exercises. (You want to keep the energy flowing without disruption.) All practice is directed to driving the mind to its source and to get it absorbed in Spirit.”