Prāṇāyāma

Prāṇāyāma are yogic breathing exercises. Please perform these only as long as they feel comfortable, ask a certified instructor for help if you are not sure how to practice prāṇāyāma.

बह्याभ्यन्तरस्तम्भवृत्तिः देशकालसङ्ख्याभिः परिदृष्टो दीर्घसूक्ष्मः ॥५०॥

bāhyābhyantara-stambha-vṛttiḥ deśa-kāla-saṅkhyābhiḥ paridṛṣṭo dīrgha-sūkṣmaḥ ॥ 50 ॥

Prāṇāyāma (breath control) manifests as external, internal and restrained movements of breath. These are drawn out and subtle in accordance to place, time and number.

— Yoga Sūtras of Patañjali, 2.50.

Anulom Vilom

Anulom Vilom is a form of alternate nostril breathing. It is performed as follows:

1. Take a comfortable upright seat, breathe in normally. Using your right hand, fold your middle and index fingers in toward your palm. Use your right thumb to close your right nostril.
2. Exhale for about 6 seconds from your left nostril.
3. Close your left nostril with your ring and pinky finger and hold your breath for about 6 seconds.
4. Lift your thumb and inhale for 4 seconds through your right nostril, then exhale for 6 seconds from your right nostril.
5. Close your right nostril with your thumb and hold your breath for about 6 seconds.
6. Lift your ring and pinky finger and inhale through your left nostril for 4 seconds.
7. Start again at point 2 and repeat for a few rounds.