This meditation only takes a few minutes. For optimal results, perform it 2 to 3 times per day. If you carefully plan your schedule you'll find that you have no trouble in setting aside the time necessary. This meditation will quite literally jump-start you into a second wind when you are exhausted.
Sit straight, back slightly arched. Your palms should be together in front of your heart chakra and your fingers pointing toward your chin. Your eyes should be closed. Take in a deep breath and break it into 4 equal parts. As you are doing this, pump your navel chakra. By the fourth breath your lungs should be full.
Begin your exhale, do so in the same manner as you inhalation. 4 equal parts. Your lungs should be empty on the fourth breath.
Repeat the above process for 2 to 5 minutes.
A variation is to press the palms together very hard and vigorously. This variation takes only 1 minute and then you should be recharged. Another variation is to add the mantra: "Sa - Ta - Na - Ma" on both inhale and exhale. You’ll need to do this in your mind, unless you are capable of speaking while breathing.
Sa = Infinity | Ta = Life | Na = Death | Ma = Rebirth
When you are ready to finish, inhale deeply and press your palms together very forcibly for 10 to 15 seconds. Your body should also stiffen during this hold. Exhale quickly. Repeat. On the second exhale, relax for a moment. If you feel you need further rest, lie on your back for 2 to 5 minutes breathing easily and deeply.