Evening Calmer

Calm your mind before sleep. With this simple pranayama exercise you'll relax your whole system for a restful night. Of course, you can do this practice any time of day. Follow along with me.

Be love,

Dorinda

Transcript

Tips to calm down before you go to sleep. So if the mind is really busy and you're having trouble settling down because there's so much busyness in the head, The thoughts are running, One of the ways we can help to do that is to do some alternative nostril breathing. So I'm going to do that a little bit with you, And then I want you to dominate. We're going to switch to dominantly breathing through the left nostril. That's going to help you fall asleep. It's pretty simple, But we want to get the energy running. Thank you. If you're lying down, It's an option as well, Or seated where I am. Roll to the front of the sit bones. And what we're going to do is actually take your right hand and you're going to close your right nostril. We're going to close your right nostril and inhale through your left nostril. Then flip your hand and exhale through the right nostril. Stay here. Inhale through the right nostril. Exhale through the left nostril. Stay here. Inhale. Switch. Exhale. Now the pattern becomes that you switch after every inhale to the opposite nostril. And exhale, Inhale. Switch. Exhale. Inhale Switch. Exhale. Inhale. Switch exhale Inhale, Still sound in the back of the throat. Switch exhale Inhale. Switch. Exhale. Inhale. Switch. Exhale. And now we're going to stay here, Inhaling and exhaling through the left nostril only. You want it to be at least a five-second inhale, At least a five-second exhale with the sound in the back of the throat. If you can go further without fighting longer, Do that. Relax the face, The eyes, The jaw. Make sure the head is balanced over the spine. Keep going. Inhaling and exhaling out of left nostril only. Do one more. And I want you to release your right hand down. And you're going to take breaths through both nostrils. You may notice that they're both open. But just remember that in order to fall asleep, In order for the mind to calm down, It's very important that the left nostril is open dominantly. Normally it switches every two and a half hours, Three hours, And you breathe dominantly out of one nostril. But in order to fall asleep, Breathe dominantly out of the left nostril. Rest well. Namaste.