Practice a full session of Pranayama with 3 different techniques. After that practice, you will learn and practice the second 5 minutes technique which is a bit more elaborated. This technique is named 'Shoshuten', and with this version of it you start creating and connecting the body-brain and energetic connections for this purpose. Connect the first and sixth chakra. The ultimate purpose is to become aware of our energetic body, and control it with our mind (i.e. focus/concentration). Benefits of this practice: 1. Augmented capacity of concentration for longer periods of time and deeper analysis. 2. Augmented sense of peace and calm in the mind (i.e. the mind becomes more silent, the body follows). 3. Anxiety, fear, false sense of urgency, anger... Disappear. 4. Strong breathing muscles, lungs, and diaphragm. 5. Enhanced sexual health. 6. Enhanced relaxation and creativity.