Sit down in a comfortable position, either in the easy pose on the floor or on a chair. Make sure that your spine is straight and your shoulders are relaxed and your palms are either facing up or down on your knees, thumbs and index finger joining each other.
Close your eyes and breathe a few times in and out and tune into your breathing and your heart space.
Start bringing your right index and middle finger on your forehead and your thumb is closing off your right nostril as you are breathing in through the left nostril. Once you have completed the inhalation, release the thumb and observe the space for a moment and then bring your ring finger to the left nostril and close it as you exhale through the right nostril. At the end of the exhalation observe the space for a moment before you start inhaling again. Next; keep your fingers where there are and start to inhale through the right nostril again and out through the left nostril. This is now one round completed.
During this process keep your shoulders relaxed, spine straight. Make sure you expand from your chest, sternum or heart as you inhale allowing the diaphragm to expand and during your exhalation draw your belly button right back towards the spine. Notice how you really engage your diaphragm while breathing.
This breathing technique is named Nadi Shodhana, and it helps clear out blocked energy channels in the body, which in turn calms the mind. A beautiful breathing technique that helps keep the mind calm, happy and peaceful. A few minutes of Nadi Shodhana pranayama throughout the day is best to de-stress the mind and release accumulated tension and fatigue.
Observe your thoughts in your mind and sensation throughout the whole body as you are doing it! Be the witness of your inner heart space!