Increases concentration and helps bring about a sense of balance and calm.

1. Sit with you back straight. Watch your breath as it moves in and out through your nostrils. 
2. Using your right hand, place your thumb on one side of your nose, your next two fingers on your forehead above your nose. Bend the ring and little finger and rest them on the cheek on the left side of your nose. 
3. With your hand in this position you are able to control the flow of air in and out of your nose by either blocking the right or left side. 
4. In this exercise we alternatively block the left and right nostrils. It is important that you just breathe naturally and don’t strain. 
5. Do this five times – breathe in through the right nostril and out through the left, in through the left, out through the right, etc. 
6. Continue for 5 more breathes making sure you end with an out breath through the right nostril. 
7. Lower your hand and breathe through both nostrils for five breaths. 
8. Continue for 5-10 minutes. 
9. Put your hands down and rest for a few moments.