Alternate Nostril Breathing, also known as Nadi Shodhana or Anulom Vilom, is a powerful pranayama technique that helps balance the energy channels in the body and promote a sense of calm and clarity. It involves alternating the breath between the right and left nostrils using specific hand positions. Here’s how you can practice Alternate Nostril Breathing:

1. Find a comfortable seated position in a quiet and well-ventilated space. You can sit on the floor with crossed legs or on a chair with your feet grounded.
2. Straighten your spine, relax your shoulders, and close your eyes.
3. Bring your right hand up and bend the index and middle fingers toward your palm. Keep the thumb, ring finger, and pinky finger extended.
4. Place your thumb gently on your right nostril to close it, and inhale slowly and deeply through your left nostril. Feel the breath moving in, expanding your belly and chest.
5. Once you’ve completed the inhalation, release the thumb from your right nostril and close your left nostril with your ring finger.
6. Exhale smoothly and completely through your right nostril. Feel the breath releasing, drawing the navel in slightly toward the spine.
7. Keeping the left nostril closed with your ring finger, inhale deeply through your right nostril.
8. Close the right nostril with your thumb again, release the ring finger from your left nostril, and exhale through your left nostril.
9. This completes one round of Alternate Nostril Breathing. Continue the pattern, inhaling through one nostril while closing the other, and exhaling through the opposite nostril.
10. Maintain a slow, smooth, and steady breath throughout the practice, focusing on the flow of breath and the sensation at the nostrils.
11. Start with a few minutes of practice and gradually increase the duration as you become more comfortable and focused.

Alternate Nostril Breathing helps balance the energy in the body, harmonizes the left and right brain hemispheres, and promotes mental clarity and relaxation. It is often used as a preparatory practice for meditation or to calm the mind during times of stress or anxiety.

As you practice, maintain a relaxed and gentle approach, without straining or forcing the breath. If you feel dizzy or uncomfortable, take a break and return to normal breathing. It’s important to practice with awareness and respect for your own body and breath.

If you have any respiratory or cardiovascular conditions, or if you’re new to pranayama practices, it’s advisable to consult a qualified yoga instructor or healthcare professional before practicing Alternate Nostril Breathing or any other pranayama technique.