Meditation in life is very essential

I got inspired through Swami Priyananda where teached about Vedantic meditation. He recommended book "Mind illuminated" Which explains 10 stages of Meditation

Then got pulled in the following techiques

1) Sadguru Shambavi mudra

2)Wim hoff

3)Tummo mediation (Recommend the following video by Noble academy david beaudry

• https://youtu.be/eULCy50pYY0

4)thirumular mediation ( Subdar balasubramanian) 

• https://youtu.be/c6nAJFIuXAQ 
• Full inhale, exhale with om sound
• one nostril breathe and exhale
• one nostril breathe - 2 , hold during closing both nostrils - 8 counts, exhale -4 count

Ten minutes of breathing in deeply through the nostrils and chanting "Om" on the exhale. Follow this with ten minutes of Thirumoolar Pranayamam breathing, which means hold one nostril closed, breathe in for two counts with the other (open) nostril, close both nostrils for 8 counts, then open the other nostril (originally closed) to exhale out of it for 4 counts. Repeat this process for ten minutes. I found the study and the breathing exercises that it used: 3.1.1. Chanting Om The subjects were seated in a chair with eyes closed while chanting. The subjects performed Chanting Om as follows: (a) long deep inhalation through both nostrils at the same time and (b) slow exhalation while chanting “Om.” These two steps were repeated continuously for 10 min with a brief interruption at 5 minutes to collect saliva. Saliva was immediately placed on ice after collection. 3.1.2. Thirumoolar Pranayamam (TP) Following the chanting, the subjects performed TP as follows, as instructed by the Yoga instructor based on Thirumanthiram (verse 568) [2, 3]: During TP, the inhalation/holding/exhalation cycles each lasting in seconds were counted as follows using the combination of chanting and counting with fingers. Repeatedly chant a phrase within mind (e.g., “I’m beautiful,” “I’m relaxed,” “Om Namasivaya,” etc.) for two times (inhalation), eight times (holding), and four times (exhalation). (a) Close right nostril and inhale through left nostril for two chants and then close both nostrils so that no inhaled air escapes. (b) Hold breath in this position for eight chants mentally. (c) Open right nostril and exhale for four chants. Complete exhalation is required. (d) Go to step (a) and repeat by closing the left nostril and inhaling through the right nostril this time; you are switching sides with each repetition. The subjects performed TP for 10 min. Salivary samples were collected at 5 and 10 minutes of TP (see below). Thus each individual provided the following five saliva samples: basal (0 min), Chanting Om (5, 10 min), and TP (15, 20 min). As a general note, be sure to use deep abdominal breathes. You want to control the breath so that it is smooth & deep throughout the process rather than jerky & shallow.

5)max storm breathing technique (4-7-8) https://youtu.be/4Lb5L-VEm34