11-Minute Alternative Nostril Breathing

Alternative Nostril Breathing is a breathing pattern that helps to regulate the nervous system, reduce stress and anxiety by inducing relaxation within the body.

How to: 1. Sit in a seated position, straight spine. 2. Using the right thumb, block the right nostril. Inhale through the left nostril. 3. Using the pinkie finger, block the left nostril, and exhale through the right nostril. 4. Inhale through the right nostril, block the right nostril using the thumb. Exhale through the left nostril. 5. Repeat the cycle

Transcript

Welcome.

This track will guide you through a breath pattern known as Nadi Shudhana,

Also known as alternative nostril breathing.

If this is your first time here,

Please go back and read the description to become familiar with the breath pattern.

And if you've been here before,

Welcome back.

Let's find ourselves a comfortable seated position,

Lengthening through your spine,

Reaching the crown of your head towards the sky.

Then gently close down your eyes,

Bringing your awareness to the middle of your brow point.

Using your thumb,

Close the right nostril.

Inhale through the left.

Lock your left nostril.

Exhale through the right.

Inhale through the right.

Lock the right nostril.

Exhale through the left.

Inhale through the left.

Lock the left nostril.

Exhale through the right.

Inhale through the right.

Lock the right nostril.

Exhale through the left.

Inhale through the left.

Lock the left nostril.

Exhale through the right.

Inhale through the right.

Lock the right.

Exhale through left.

Inhale through the left.

Lock the left.

Exhale right.

Lock the right nostril.

Exhale through left.

Inhale through the left.

Lock the left.

Exhale through right.

Continuing with this pattern,

Just finding your own rhythm here.

And then I'll call you back once it's time.

And then just finish your last round here.

Inhaling through your nose.

Hold at the top.

And exhale to release.

Just become aware of how your body now feels.

Knowing that if you ever feel stressed,

Overwhelmed,

Or you feel like the chatter in your mind becomes too much,

Know that your breath is always here to guide you back to your body,

Back to this present moment in time.

May you have a lovely day.