Gently close the ears with the thumbs (or index fingers in Shanmukhi mudrā). Inhale through both nostrils. On the exhale, keep the lips closed and produce a deep, steady humming sound — like a bee. Feel the vibration fill the skull, palate, and chest. The longer and steadier the Nāda, the deeper the pratyāhāra withdrawal. Exceptionally effective for anxiety, tinnitus, and pre-sleep.