Hi guys and welcome to today's practice.
Today we are going to be doing a pranayama breathing practice called nadi sodana.
Also known as alternate nose breathing.
This can be helpful if we are feeling anxious or a lot of anxiety.
Anxious and anxiety is the same thing,
But you get what I mean.
If we're feeling any type of emotional overwhelm,
It could be helpful to help regulate.
And so.
.
.
Sometimes we can have snot that come out from this practice.
And so I just invite you to have tissue nearby just to be safe.
And so what we're going to do is settle in.
Do a few normal breathing and an inhale and exhales,
And then we will begin to practice.
And I will guide you through what it looks like.
And so.
.
.
This practice is best done by sitting.
And so you can sit on the floor or the couch,
Wherever.
But I just invite you to please sit comfortably.
You inhaling through the nose.
Excellent.
That was a quick exhale.
We'll do that again.
And have a good night.
Holding at the top.
Excellent now.
One last breath this way,
Inhaling.
Excellent.
So we will begin.
And with this practice,
What we're going to do,
It's helpful for our palms to be faced.
And so palms facing away from her.
What I invite you to do is drop down your index finger and your middle finger.
And so that leaves our thumb,
Our ring,
And our pinky.
So what we're going to do is then turn our hand towards us.
Now the palm is facing us.
And what we're going to do.
Is that we hold one nostril,
Inhale from the opposite,
Hold,
And then we exhale out the opposite.
So we are going to start on our.
.
.
Right side.
Sorry.
Using her right hand.
I forgot to mention I'm going to use our right hand if that's comfortable for you.
It threw me off a little bit because I was just showing you with my left hand.
So we're going to start with the right side and then go from there.
And so what I invite you to do.
Let's take a moment and we're going to use our ring finger to push down on our left nostril.
And now we're going to inhale through our right nostril.
And now holding up your thumb.
Exhaling out the left.
Now,
Inhaling through the left.
Holding.
Your ring finger,
Letting the thumb go,
Exhaling out.
Inhaling through the right.
Holding.
Exhaling on the left.
Inhaling to the left.
Hold it.
Letting you with the right exhaling.
Head out.
Go switching,
Exhaling out the left.
Inhaling through the left.
Hold,
Let it go,
The right nostril,
Exhaling.
Inhale.
Oh.
Switch.
Exhale.
Inhale.
Hold and switch.
Exhale.
Inhale,
The right nostril.
Oh Excelling out the bed.
We'll do two more rounds.
And now link to the left.
Oh.
And exhale.
Inhaling to the right.
Oh.
Exhale out the left.
Inhaling through the left.
Oh.
Exhale to the right.
Slowly drop your hand.
And that was alternate nostril breathing.
Hopefully you feel a little bit more calmer.
This is something that you can do between 5 to 10 minutes.
And inhaling for the count of 4,
Exhaling for the count of 5.
If your body allows,
Can be a nice cycle.
And so.
I thank you for joining me.
And we'll close by just taking one big last inhale.
And then exhaling out.
Taking a big deep in it.
Holding at the top.
Exhale.
I hope you have a beautiful rest of your day.
Talk to you soon.
