Reduce Anxiety With Alternate Nostril Breathing

Are you ready to try Nadi Shodhana or alternate nostril breathing?

Let's go!

Find a comfortable seated position,

Either on a chair with your feet flat on the ground or on the floor with your legs crossed.

Ensure that your spine is straight but relaxed and your shoulders are soft.

Rest your left hand on your left knee and bring your right hand up to your face.

We'll use the thumb of our right hand to close the right nostril,

And our ring finger to close the left nostril.

Close your eyes if that feels comfortable or just soften your gaze.

Let's begin by closing our right nostril with our thumb and inhale deeply through our left nostril for a count of four.

Now close both nostrils and hold the breath for a count of four.

Release your thumb and exhale through your right nostril for a count of four.

Now inhale through your right nostril for a count of four.

Close both nostrils and hold for a count of four.

Release your ring finger and exhale through your left nostril for a count of four.

Let's repeat the pattern a few more times.

Inhale through the left nostril,

Hold,

Exhale through the right nostril.

Inhale through the right nostril,

Hold,

Exhale through the left nostril.

Continue this pattern at your own pace,

Staying focused on the steady rhythm of your breath.

Let's take a few more cycles of Nadi Shodhana together.

Inhale through your left nostril for a count of four.

Hold for a count of four.

Exhale through your right nostril for a count of four.

Inhale through your right nostril for a count of four.

Hold for a count of four.

Exhale through your left nostril for a count of four.

With each breath,

Allow yourself to sink deeper into a state of relaxation and balance.

When you're ready,

Gently bring your awareness back to the room.

Lower your right hand and take a few natural breaths.

When you're ready,

Open your eyes.

Thanks for joining me as we practiced Nadi Shodhana or alternate nostril breathing.

It's a tool you can use any time you need to calm your mind and body or enhance your focus.

I look forward to having you join me again.