In this breathwork practice, we explore Pratiloma Ujjayi—a pranayama technique that combines throat breathing (Ujjayi) with alternate nostril exhalations. The pattern of the breath gently shifts between the throat, left nostril, and right nostril, helping to calm the nervous system and steady the mind.

The breathing sequence follows this pattern: Inhale through the throat → Exhale through the left nostril → Inhale through the left nostril → Exhale through the throat → Inhale through the throat → Exhale through the right nostril → Inhale through the right nostril → Exhale through the throat.

As with all pranayama, listen to your body, move at your own pace, and pause anytime if you feel overwhelmed.