When all else fails, there's the breath

The importance of pranayama - breath control - in the process of moving through this teacher training can not be understated. Over the course of four months, I learned several pranayama techniques that I found challenging but also very relaxing and calming. As with everything in yoga and in life, practicing makes progress. Developing a pranayama practice remains a goal for me. I think the key will be to do it upon waking every morning as part of a meditation practice. Easier said than done, I know, but the resulting feeling after practicing pranayama is incentive enough.

For calming the nervous system and getting that proverbial "clear head", my go-to is alternate nostril breathing, also known by its sanskrit name, "Nadi Shodhana Pranayama".

In this technique, the yogi sits in a comfortable position, with a tall spine. The left hand can be resting on the left thigh - in an optional mudra or hand position of your choice or simply with palm facing up or down.

The index and middle finger of the right hand fold in toward the palm - Vishnu mudra. This is so the thumb and ring finger can close off one side of the nostril at a time. Right thumb closes off right nostril and right ring finger closes off the left nostril.

Beginning with a few rounds of deep inhalation and exhalation, you will soon find a good rhythm of your breath. Deep and steady, but not rushed or forced.

Place the right thumb on the right nostril, just underneath where you feel the cartilage of the nose end. You need not press down forcefully, just enough to close the airway. Inhale through your open left nostril deeply. With the ring and pinky fingers, close off the left nostril - pressing on the same area where the cartilage of the nose ends. For a moment, both nostrils are closed for full breath retention. Keeping the left nostril closed, lift the thumb, opening the right nostril and exhale fully.

Then inhale through the right side, closing off the right nostril with the thumb so that both nostrils are closed for a short retention period. Lift the ring and pinky to open the left nostril and exhale through that side. Begin and end on the left side to signify a full round of Nadi Shodhana Pranayama.

Repeat this process as many times as you feel necessary - at least five minutes total. The more you practice, the better you will feel. Before completing your pranayama practice, take a few rounds of breath through both nostrils to observe how you feel.