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If you’re tossing and turning in bed at night or have trouble calming your mind before going into meditation, spend a few minutes doing Nadi Shodhana, or alternate nostril breathing. This cleansing breath practice calms the nervous system and, on a more subtle level, opens and balances the sushumna nadi, an energy channel that quiets and steadies the mind.
Place your right thumb over your right nostril to close the airway. Inhale through the left nostril, and then use your ring finger to close off the left nostril. Lift your thumb, and exhale out of the right nostril. Breathing in through the right nostril and putting your thumb over your right nostril again, exhale out of your left nostril. This completes a single round: try to do 5–10 rounds per sitting to transition from activity to stillness and relax the body and mind.