Through this exercise, mental agitation and emotional discomfort can be transformed. As soon as energy is disconnected from a particular pattern, a new way of being can form. Try this exercise when you feel tired, depressed, negative, or blocked [or when you are holding back from doing something].
Stand well balanced with your feet a comfortable distance apart, your back straight, and your arms at your sides. Clench your fists strongly, hold your breath back in the chest, and tighten your chest until you feel something similar in quality to anger. Then breathing very lightly--without losing the feeling of holding back in the chest--bring your elbows and fists to chest height, strongly press your fists together knuckle to knuckle, and place them in the center of your chest.
Make your body and fists very strong and tense. Slowly inhale deeply so your breath rolls down into your belly and draws energy from the base of the spine up into your chest. Hold this energy back internally with the breath and with your chest, as if protecting yourself. Intensify the feeling of blocking and holding back as much as you can, so your energy becomes concentrated.
Now with your body still, suddenly, in an instant, thrust your arms straight out, palms forward, releasing all the gathered energy in an explosion, while fully and sharply exhaling, shouting Ha from your chest. It is very important for this movement of the arms to be straight forward, and for the hands to be bent up at the wrists. Every aspect of the tension--physical, mental and emotional--is released simultaneously. Stay for a moment with outstretched arms, fingers wide. In the pause after the explosion, what is the feeling?
Now slowly lower your arms to your sides, and stand quietly for a few minutes. Do the exercise three times, standing briefly after each repetition. Then sit . . . for five to ten minutes, expanding the sensations stimulated by producing and releasing tension in this way. It is also possible to do this exercise nine times, repeating this pattern of exercise and sitting three times. . . .
The exercise can also be done sitting. (pp. 337-9, Tarthang Tulku, Kum Nye Relaxation, Part 2. Berkeley, CA: Dharma Publishing)
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