Alternate Nostril Breathing For Calm And Balance

Alternate Nostril Breathing, traditionally known as Nadi Shodhana, is a yogic breathing practice used to cultivate a sense of balance and inner calm. In yogic tradition, the practice is associated with balancing Ida and Pingala—the two primary energy channels connected with complementary qualities of rest and activity. In this gentle guided practice, we’ll move slowly through the technique, allowing the breath to become steady and the mind to settle. Take these few minutes for yourself to breathe, find your centre, and notice how you feel.

Transcript

This yoga routine is perfectly suited for somebody who is wanting to switch from one activity to another. But you've got a mental chatter, A mental clutter that's going on. So for instance, If you've been writing emails, Let's say to your clients, And now you're going to switch and you're going to write an essay or a blog. In one part of your mind, You're probably still writing those emails. Before you even start to try and write the blog. So what we want to do is have a nice clean division point for you so that you can put the thing you were doing before to rest and now become fully present with the thing you want to do next. Hi, My name is Andrea and I'll be your guide. If you're ready to get started, Come on down onto your mat. We can sit on a cushion if you like and we'll start out with a little bit of alternate nostril breathing. You may be familiar with this technique and it's a great way to calm the mind and to put our breathing at rest and just to come into a nice place of relaxation. So go ahead and take your index and middle finger on your right hand and bring them to your palm. So you've got your ring finger and your little finger sticking up. You've got your thumb out. As well. So it's kind of like a hang loose but with alternate nostril breathing. Now with our thumb we're going to use it to close off the right nostril. And then. With the ring finger, We're gonna use that to close off the left nostril as we switch back and forth. So we start by inhaling through the left nostril. Then we switch, Exhale through the right nostril. Then we'll inhale through the right nostril, Switch, Exhale through the opposite nostril. So go ahead and get yourself into position. You can support your right arm. With your hand if you like if it starts to feel like it's getting a little bit heavy and we'll just spend a few moments in uh alternate nostril breathing, And then we'll move on to a little bit of movement just to get you nice and settled and ready for what you're going to be doing next in your day. So go ahead and sit up nice and tall. Take your finger, Take your thumb now and place it. Over the right nostril and just pinch the right nostril off. Now take a nice inhalation through the left nostril. Go ahead and take an inhalation. Now pinch off the left nostril with the ring finger and exhale through the right nostril. Inhale through the right nostril. And now pinch off the right nostril with the thumb and exhale through the left nostril. Give me one round. Go ahead and inhale through the left nostril once again. Pinch off the left nostril. Exhale through the right nostril. Inhale through the right nostril. And now pinch off the right nostril and exhale through the left nostril. That's right, Now you've got the rhythm. Go ahead and inhale through the left nostril. And go ahead and close your eyes, Pinch off the left nostril, Exhale through the right nostril. We'll continue on with this for a few more moments, A few more minutes. Beautiful. Inhale deeply into the belly on your inhales. Exhaling, Pinch off the right nostril, Exhale to the left. Sunrise whispers Through the tree. Inhale through the left nostril. Sweet. And choppy. Left nostril, Exhale through the right nostril. You got the routine. Sink into it on your own. Of every doubt feel the calm within your skin Andrea Space. Is where you begin. Gentle Connect your heart. I hope you feel that beautiful calm that comes over the body. Steady ground. Here's the balance you've just. . . Sunshine now. Let go of every doubt the calm within your skin. Laundry of space. Is where you begin. And when your next inhalation on your right nostril. Touching on the right nostril, Exhale through the left nostril. How we'll finish the alternate nostril breathing is by exhaling through the left nostril. Release your hands. To your homes. Eyes ready when you finish that cycle. Nice big inhale, Deeply into the belly, Exhale. Tension out of the jaw, Letting the shoulders drop. Nice work. And just remain here for one more cycle of breath. And you do a cleansing breath out the mouth if you like. For work.