Tutorial: Alternate Nostril Breathing

Find a comfortable seat.

Gently close your eyes or find a spot on the ground to gently gaze at.

We're going to do a thing called alternate nostril breathing.

This is meant to help you balance your emotions and calm any anxious or unhappy thoughts.

So now what I want you to do is take your pointer finger and your middle finger together and put them between your eyebrows.

Now I want you to take your thumb and put it over your right nostril and push in to close it.

Now take a deep breath in through your left nostril.

Now take your ring finger and put it over your left nostril so both of your nostrils are closed and pause.

Now remove your thumb from your right nostril and exhale through your right nostril.

Now take a deep breath in through your right nostril.

Put your thumb over your right nostril and pause.

Release your ring finger and exhale through your left nostril.

Inhale through your left nostril.

Place your ring finger over your left nostril and pause.

Release your thumb and exhale through your right nostril.

Inhale through your right nostril.

Put your thumb over your right nostril and pause.

Remove your ring finger and exhale through your left nostril.

Inhale left nostril.

Put your ring finger over your left nostril and pause.

Remove your thumb and exhale through your right nostril.

Remove your hand from your face and just breathe normally.

Observe your body.

Observe the relaxation.

Observe the calm.

Put a smile on your face and know that you can always come back to your breath whenever you want.

Whenever you're ready,

You can gently open your eyes and have a beautiful day.