Find a comfortable sitting position with your spine straight,
Your neck long,
Your head in line with your spine.
Relax your facial muscles,
Relax your shoulders and your arms,
And just become aware of your natural breath.
Allow your breath to relax,
Your breath is calm,
Natural,
Effortless.
Just simply observe your natural breath.
Today we're going to practice alternating nostril breathing.
We're first going to start with the practice without retention,
So we won't hold the breath.
And the second step is to hold the breath,
So we will do the same practice with inner and outer retention.
Alternating nostril breathing is a calming and cleansing exercise,
You can do this any time of the day,
It's a very relaxing exercise to do before bed,
Or when you feel a bit stressed out or restless.
Let's start the practice,
For this practice we're going to bring our index finger and middle finger in front of our face,
And we're going to put it in between our eyebrows,
On the place of our third eye.
And with this we have our thumb free to close our right nostril,
And we have our ring finger or pink to close our left nostril.
We're going to breathe in four counts through one nostril,
And then four counts through the other nostril,
And then we repeat this,
And you can just follow my guidance.
We're going to start with the left nostril,
But not before we take a deep breath in through both nostrils,
And out completely through your mouth.
Now you can close your right nostril with your right thumb,
And breathe in through your left nostril,
Two,
Three,
Four,
Breathe out through right,
Two,
Three,
Four,
Breathe in through right,
Two,
Three,
Four,
Breathe out through left,
Two,
Three,
Four,
Breathe in through left,
Two,
Three,
Four,
Breathe out through right,
Two,
Three,
Four,
Breathe in through right,
Two,
Three,
Four,
Breathe out left,
Two,
Three,
Four,
Breathe in left,
Two,
Three,
Four,
Breathe it out right,
Two,
Three,
Four,
Breathe in right,
Two,
Three,
Four,
Breathe out left,
Two,
Three,
Four,
Breathe in left,
Two,
Three,
Four,
Breathe out right,
Two,
Three,
Four,
Breathe in right,
Two,
Three,
Four,
Breathe out left,
Two,
Three,
Four,
Breathe in left,
Two,
Three,
Four,
Breathe out right,
Two,
Three,
Four,
Breathe in right,
Two,
Three,
Four,
Breathe out left,
Two,
Three,
Four,
And drop your hands and breathe in naturally,
And out through your both nostrils.
Just observe again the natural breath,
And notice how you feel.
Do you feel any difference from before we started the practice and now?
And from here we're going to the next step.
So we're going to do the same,
But we're going to add the inner and outer retention.
So we breathe in for four,
We hold for four,
Breathe out for four,
And hold for four.
So you can bring again your right hand,
Your middle finger,
And your index finger in between your eyebrows on your third eye center.
Also with this practice you can choose to focus on the space between your eyebrows for more focus and clarity.
Breathe in completely through your both nostrils,
And out through your mouth.
Now close your right nostril and breathe in through left,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe out right,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe out left,
Two,
Three,
Four,
Breathe in right,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe out left,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe in left,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe out right,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe in right,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe out left,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe in left,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe out right,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe in right,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe out left,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe in left,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe out right,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe in right,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe out left,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe in left,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe out right,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe in right,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
Breathe out left,
Two,
Three,
Four,
Hold the breath,
Two,
Three,
Four,
And drop your hands and come back to your natural breath.
Breathe in through both nostrils and out through both nostrils.
And notice how you feel.
Do you feel any difference?
Now,
Slowly,
Bring your hands together in front of your heart.
Take one deep conscious breath in and out.
And thank yourself for taking time to practice this breathing exercise.
And thank you so much for joining this.
Have a good day.
