So this is Brahmari, or the "insomnia breath", as we call it. This breath is a lot like Ujjayi in a way, but is used to calm yourself; at night primarily is when the Yogis used it, to put yourself to sleep if you have insomnia, and I know a lot of people with anxiety and stress issues that are not such good sleepers. So, you can use Brahmari, the insomnia breath to help you out. It sort of sounds like a hum or a buzz. This is how you do it. You're going to inhale and exhale through your nose, and when you inhale you're going to let the belly expand; make sure the shoulders are relaxed. If you're doing this lying down, the same feeling. Make sure there's no tension in the face, the throat, or the shoulders; inhaling, and then when you exhale, you're going to make a little hum is the way I do it. I've seen it done a few different ways. Sometimes it's a hum; sometimes it's a buzz. So, you're going to inhale, mmmmmm. Exhale until all your breath is gone. I like to feel the mask of my face, the "mask" of my face, like my sinuses, sort of vibrating with the sound on the inside. It's extremely calming. Lie down and try it for one to three minutes, and see how you feel.