Alternate Nostril Breathing — Balancing Energy, Focus, Clarity

1. Sit comfortably, spine tall, shoulders relaxed.
2. Use your right hand: index and middle finger resting between your eyebrows or on your forehead. Thumb controls the right nostril, ring finger controls the left.
3. Close the right nostril with your thumb. Inhale through the left for a count of 4.
4. Close the left nostril too (both closed briefly).
5. Open the right nostril, exhale through the right for a count of 4.
6. Inhale through the right for a count of 4.
7. Close the right, open the left, exhale through the left for a count of 4.
8. That's 1 round (left in → right out → right in → left out). Repeat for 5–10 rounds (about 3–7 minutes).

Box breathing is like an emergency brake for stress. Alternate nostril breathing is like a reset button for balance and clarity. Even 2–5 minutes a day can shift how safe your body feels living inside this reset.