BAHYA PRANAYAMA (WITH MAHABANDHA).
It is marked by suspension or retention of the breathing process after exhalation of breath and applying mahabandha. A Mahabandha (a bandha stands for a physical lock to control the flow of prana ) is comprised of three bandhas. namely Jalandhur Bandha ( touching the chin on the pit located near the base of throat); Uddiyana Bandha ( pulling the stomach in so as to touch the back)) and Mula bandha (pulling up the peridieum by contracting the anus and tightening of the lower abdomen) In Mahabandha ,all these three bandhas are applied together.
Remain seated in one of the meditative postures, first breathe in and fill your lungs upto diaphragm and then breathe out with full force and suspend the breathing process , simultaneously applying the mahabandha. Maintain this position till you feel like inhaling again. Now exhale releasing the three bandhas gradually. It completes one cycle of BPWM. A minimum of three such cycles are recommended which take two minutes to complete. While doing this pranayamaa also do not forget to visualize that all your diseases and toxins are being thrown out with each exhalation.