Keepधारयेत्पूरितं योगी चतुःषष्ट्या तु मात्रया ।सुषुम्नामध्यगं सम्यग्द्वात्रिंशन्मात्रया शनैः ॥ 5-16 ॥Word by word (10)In plain wordsRetain the filled breath for sixty-four measures, directing it through the central channel; then release it gradually for thirty-two measures.