ALTERNATE NOSTRIL BREATH
/This breathing practice called Alternate Nostril Breathing Technique called "Nadi Shodhana" (nadi=channels, shodhana=purification/cleansing), balances both sides of the brain hemispheres and stabilizes the nervous system, and helps to harmonize/re-harmonize the physiology of the brain structure. Note: there are various forms of this technique and each one will perform a different physiological function.
Step 1: Sit in a comfortable seated position.
Step 2: Close your eyes and position your inner gaze upon the center of your eyebrows.
Step 3: Take your right hand and simply extend your thumb and ring finger out, while the index and middle fingers collapse towards the center of the palm. Some people find this hand positioning (which is a sort of mudra) to be difficult, so I recommend just using the thumb and index fingers, while the other three fingers collapse towards the palm center. The point of this mudra is to make sure you have the form of a hook.
Step 4: Press the thumb on the right nostril so that it is shut and the left nostril is open but the ring/pinky fingers are hovering over the left nostril.
Step 5: Inhale through the left nostril.
Step 6: Pinch the left nostril shut with the ring/pinky fingers.
Step 7: Release the finger from the right nostril and exhale.
Step 8: Pinch the right nostril shut again with the thumb finger.
Step 9: Release the left ring/pinky fingers from the left nostril. (Note: at this point this is one round of nadi shodhana)
Step 10: Repeat steps 3-9
The usual repetition of this is 3 rounds of 27, to start with. Or, 10 minutes worth of repetition. The breath must be deep, full, and mindful. Not rushed or shallow.
This technique can be done every morning. You can do it before exercise or after. To get things moving. If you're not exercising then you can do this before showering. You can also do it any time of day when you feel your mind may be running away from you. Additionally, it is a great technique to stimulate digestive activity and can be done before each meal. Say a few rounds or 2 minutes worth.
Remember to pace yourself and be present within this experience.