In this pranayama the breath is kept outside during the practice so it is called Bahya Pranayama. Bahya means “outside”. It should be done after kapalbhati pranayama.
Steps for Bahya Pranayama
Sit in pose of Padmasana or Siddhasana.
Take a deep breath and exhale completely (breath out) to evacuate lungs as much as possible.
Hold your breath and touch your chin to the chest is called (Jalandhar Bandha or Throat lock). By pulling your stomach in and up under the rib cage such that the stomach and back seem to touch each other from inside. It is called (Uddiyana Bandha). Lift the muscle from groin area is called (Mulabandha or Root lock).
Hold this three bandhas for some time as much you can 10-15 seconds then breathe in deeply to release these three locks.