Bit of background, I actually got Covid last May and it was a mild case. I recovered at home and never lost enough pulse ox to have to go into the hospital. However, I've noticed sometimes my lungs feel tight at times and I can't quite get as full a breath as I used to.
Kapalabhati and the retention in between have been fine for me, I'm able to do the 30-45-60 with no struggle or issue. However, when I try the 3-12-6 or the 4-16-8 for Anuloma Viloma, the retention is fine, but I feel like I have to truly gasp to get all the air in I need and when I exhale, I struggle to push it out by halfway through. Any tips for how to best inhale- should I aim for a full breath or a 3/4 breath like in the Kriya? Same for the exhales, I try to moderate my exhales so I don't blow it all out at the beginning but any wise words? Haha.
I also find myself tensing up sometimes or leaning towards my right so it feels like my brain is monitoring all these different parts of my body while also trying to stay on track with the count.