Alternate Nostril Breathing (Nadi Shodhana)

What it is A practice where you alternate the breath between the two nostrils using your hand to close one nostril at a time. You inhale through one side, then exhale through the other, then reverse. The pattern is steady — inhale left, exhale right, inhale right, exhale left.

What it does Nadi Shodhana translates to "channel cleansing." It brings the left and right hemispheres of the brain into communication and settles the entire nervous system into a state of equilibrium. People often notice that whatever felt off — scattered thinking, lopsided energy, emotional turbulence — comes back into balance. For travelers managing time zones, jet lag, and shifting environments, it's one of the most useful practices in the library.

Use this when

• You feel scattered, off-kilter, or out of balance

• You're transitioning between time zones

• You need to come back to yourself

• You want to settle without going to sleep

Length: 10 minutes Time of day: Morning or evening