Pranayama is the ancient art of breath control. It is yoga's most delightful tool to increase vitality in the body and mind, to calm and balance the nervous system and to access deeper aspects of the yoga practice. Ujjay breathing produces a soft sound that can be used to focus the mind on. Samavritti pranayama includes breath retentions with full lungs (antar kumbaka) and empty lungs (bahya kumbaka). Listen to your body and gradually add the breath retentions, without forcing. Do not practice the retentions if you are pregnant or if you experience discomfort. The side effects (like head lightness and exhilaration) are quickly overcome with practice. Steady and beneficial effects of clarity and deep bliss are achieved with constant practice.