Sadhguru's practice "Nada Yoga" (yoga for joy)

https://www.youtube.com/watch?v=vgA0W_FR5Ps

You study this practice and do it every day for 21 days.

For a preliminary effect, you need to do at least three approaches. Each approach is 21 days. The break is 7 days. And Nada yoga again. At the first stage of training, a maximum of 7 sets of 21 each day.

This is a very effective technique.

Do it at any time on an empty stomach for at least 7-12 minutes. After practice, you need to sit down and do push-ups from five to ten times. If you can do more, great. But it is not the number of your approaches that is important, but the physical actions after breathing exercises.

If you feel an impulse burning inside you, then you do it for 40 days in a row. It is possible for the night. Many people fall asleep well from such breathing. But then, of course, you don't need to do physical exercises.