ALTERNATE BREATHING TECHNIQUE
1. Sit in an erect posture and close the eyelids. Put your concentration on the point between the eyebrows.

2. Exhale, then close the right nostril with the right thumb and inhale slowly and smoothly through the left nostril. Hold, then release the right nostril and place the ring and little finger of the the same hand on the left nostril and exhale through the right nostril.

3. Hold the breath out a moment.

4. Keeping the right hand in place, inhale through the right nostril, then close the right nostril with the thumb and lift the two little fingers and exhale through the left nostril through the left nostril.

5. Repeat the whole exercise three times.
Comments: The spine should be held straight and the body relaxed throughout the whole breathing exercise. Inhalation and exhalation should be executed in a slow, controlled manner without any strain. As one inhales and exhales it will be more effective if the throat muscles are very slightly constricted and the breathing concentrated in this area. Remember that the finger positions are changed after the air has been inhaled.

VARIATIONS: The length of the inhalation, hold, and exhalation may be varied, but stick to one pattern throughout one complete practice session. 8-8-8 2-8-4 4-16-8
Inhale Hold Exhale Inhale Hold Exhale Inhale Hold Exhale

BENEFITS: Positive and negative currents of energy in the spine are brought into a powerful equilibrium. Increases mental functioning and contributes to alertness as the in-flowing breath cools and refreshes the brain area. Cleanses and strengthens tissues in the nostrils, air passages and lungs. This breathing technique has a great calming effect on the nervous system and one's whole being.