Alternate Nostril Breathing For Anxiety Relief

This practice is called 396 Breath.

We use it to calm and stabilize our nervous system,

Activate ground,

Center,

And harmonize our energetic bodies.

It can be useful to use in the morning or at night,

Anytime really where you need to de-excite your nervous system and tune within.

To practice,

Begin in a seated position,

Easy pose with the legs crossed and focus your attention inward right between the brows.

Inhale for three counts,

Hold the breath at the top for nine counts,

And exhale for six.

Breathing in for three,

Hold for nine,

Exhale for six.

Breathe in for three,

Exhale.

Breathe in deeply,

Fill the belly,

And hold,

And release.

Breathe in,

Focus,

And let it go.

Make sure the spine is tall,

Chin tucked in,

Keep breathing at your own pace.

You might notice some resistance come up.

It's totally normal.

The trick is to keep breathing through those sensations.

We have about a minute left here,

Let's breathe together.

Breathe in,

Hold,

Exhale,

Breathe in,

Exhale,

Last little bit,

Breathe in,

Hold,

Exhale,

Breathe in,

Hold,

Exhale,

Breathe in,

And exhale.

Release the breath,

Come back to your natural breath.

Notice any changes in your well-being,

Your mood,

Your state of mind,

Even if you just feel a little less of a practice,

Anytime you need to recenter and ground.

Breathe in,

Hold,

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Breath,

Breath,

Breath I am not as whistled as you can learn.