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

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

The combination of breathing and movement then the one which calms the mind and at the same time quenches thirst are the two simple exercises that i will show to you The L Balance Stretch is first and got its name cause you look like the letter L when you do it.
Stand with your feet together, your hands resting at your sides and your back straight.Bring your arms up over your head, lace the fingers of your two hands together, rotate your hands till your palms are facing up and do this while taking deep breaths.
Stay stretched with your arms to the sky while you continue to breathe in.
Stop your breath for just a moment and then with a long slow exhale carefully bend at the knees and bring the back of your thighs down to meet your calves. 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 can perform this exercise try a slightly more difficult version which requires you to hold the breath throughout the movement, thus: Stand erect, inhale deeply while raising your hands above your head with the fingers laced as before.
When you have completed your inhalation hold your breath and bend your knees as before with your arms above your head.
Hold your breath and remain in that position to the extent possible. 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 technique may sound complicated and challanging because it involves taking deep inhalations and retaining them with calm control of your mind and body iin order to retain your physical and emotional balance.

Lastly, this is an easy exercise which simulates the breathing patterns of the snake. When you feel your mind and body becoming overwhelmned, you can use Sitali, a technique that helps keep the body and mind cool and calm. Protrude your tongue from your lips and fold it together to form a tube. Take a long, deep breath through this 'tube' while making a sucking noise. Hold your breath as long as possible, then breathe out through your nostrils, you should practise SITALI as often as twenty times per day. Combined with the other breathing exercises in this chapter the result will be a calmer, happier, and more peaceful you.