Alternate nostril breathing has a very balancing effect, and also has been shown to increase whole brain synchronization. The technique has been used by meditators around the world for centuries.

Seat yourself in a comfortable position. The alternate nostril breathing technique works best when performed while sitting upright rather than lying down.

Using the thumb of your right hand, put pressure on the outside of your nose to close the right nostril. Inhale through the left nostril, counting to four.

Release the pressure on the right nostril and, at the same time, use your index finger (or ring finger and little finger) to close the left nostril. Exhale through the right nostril, counting to six or eight.

Keeping your fingers in their current position, inhale through the right nostril, counting to four.

Release the pressure on the left nostril and, at the same time, use your thumb to close the right nostril. Exhale through the left nostril, counting to six or eight.

Keeping your thumb in its current position, inhale through the left nostril, counting to four, and thus beginning the cycle again.

At first, try to perform three to four cycles. As you become more experienced at the technique, you can gradually increase the number of cycles you perform.

If you feel any discomfort or nasal blockage, do not try to force the technique. The technique should be practiced only if you are comfortable and breathing freely through both nasal passages.

We recommend that this technique be used in conjunction with the Insight CD for relaxation, stress reduction, deep meditation, and many other benefits.