- Sit in a comfortable position in a chair. You can also sit in a comfortable cross-legged position on the floor (or on an exercise mat or a soft, folded blanket). Close your eyes and relax. Take a few minutes to clear your mind. It helps to sit quietly without distractions and to be in a dimly lit room. Turn off your cell phone, and ask family and friends not to disturb you. You can light an aromatherapy candle or listen to soft, relaxing music while performing the exercises.
- Slowly inhale through the nostrils to the count of six. Then slowly exhale through the nostrils to the count of six. Pranayama breathing should be done through the nostrils and not through the mouth. Nostril breathing allows you more control over your breathing, which further relaxes the mind, body and spirit. For more advanced breath work, inhale to the count of eight (which slows the breathing even more) and exhale slowly to the count of eight.
- Repeat these nose breathing exercises three to five times each day to feel a deep sense of relaxation and serenity. Perform nose breathing exercises during the early morning hours (before going to work or school) or in the evening before bed (as a way to relax after a busy day). Try them during times of high stress (during your hectic work day or before taking an exam at school). If you are feeling tired or sluggish, nostril breathing can sharpen your focus and increase your energy level.
- Another calming breath exercise is left-nostril breathing. Prepare your space as directed above. Relax and clear your mind before you begin. Inhale slowly through the nostrils. As you inhale, place your right thumb against the right nostril and close off the right nostril. Take deep, slow breaths through the left nostril only for 3 to 11 minutes. If you begin to feel dizzy, stop the exercise.
