Frayed nerves and wayward emotions, by calming the mind and quench the thirst.

Mixed-up emotions and stretched nerves are ended by relaxing the mind.

I will show you two simple exercises, one which combines breathing and movement and one which calms the mind and quenches thirst. The first of these is called THE L BALANCE STRETCH because while performing it your body roughly resembles the letter L.
Stand with your feet together, your hands resting at your sides and your back straight.Inhale deeply and at the same time raise your arms above your head, lace your fingers together and turn them palms upwards.

Stay stretched with your arms to the sky while you continue to breathe in.
Hold your breath for an instant and then, while exhaling slowly bend your knees until your calves are touching the backs of your thighs. Remain in this position with your arms stretched high above your head until you have finished inhaling.
After you finish your inhalation, you'll experience a natural pause, during which you'll come to a standing position and then lower your hands to your sides.

When you have that down pat challenge yourself with this move that makes you hold your breath: Stand erect, inhale deep and raise your hands over your head with your fingers intertwined.
After inhaling, keep the breath in and bend your knees again keeping your arms above your head.
Remain in this position for as long as you comfortably can without exhaling. When you feel the urge to exhale you should do so, while simultaneously rising to a standing position. Repeat as many as six times, depending upon the amount of time you have.

This exercise taxes your sense of balance but it is a good exercise in calming the mind for it requires a considerable degree of concentration and muscular control to keep from overbalancing and this discipline, in conjunction with the deep slow breathing and the retention of the breath, results in a calm mind and soothed nerves.

Lastly, this is an easy exercise which simulates the breathing patterns of the snake. It is called Sitali, and it helps to calm the mind, purify the blood, quench thirst and cool the body when it is overheated. Protrude your tongue from your lips and fold it together to form a tube. Draw in the air through this 'tube' with a slight hissing sound until you have completely filled your lungs. Hold your breath for as long as you can and then exhale through the nostrils, SITALI should be practised up to twenty times a day.

If you combine it with the other breathing exercise mentioned in this chapter the reslts will be calmer,happier,and even more peaceful for you.