PRANAYAMA:
Alternate Nostril Breathing Exercise

• Sit comfortably in a meditative position keeping the spine straight.
• Place the thumb of your right hand over the right nostril, and then place the ring finger of the same hand over the left nostril.
• Simply inhale slowly for 5 to 10 counts through your right nostril keeping your left nostril closed with the ring finger, (increase the time as your lung capacity increases) then hold both nostrils closed for the same amount of time of your inhale.
• Exhale through your left nostril while holding the right nostril closed with your thumb, timed in equal parts.
• Inhale through the left nostril holding the right closed, hold, and then exhale through the right, holding the left closed.
• Three cycles are good to start with, do more with time.
  
  This is a wonderful ancient Yogic breathing technique that will instantly quiet the mind. By slowing the breath, we slow the heart rate thus slowing the chatter of the mind.

from www.tgoetel.com