Hello and welcome.
I'm so glad you're here.
This practice is a little different from most other breathing techniques because today we're doing alternate nostril breathing,
Known in the yoga tradition as Nadi Shodhana.
Now,
If you've never tried it before,
I think you're going to love it because it's one of the most balancing practices that you can do.
It's not energizing like the morning breath and it's not sleep inducing like the evening breath,
But it's clear,
It's centered.
It's like the mental equivalent of tidying a room.
It's particularly good for when you feel scattered,
Foggy or pulled in too many directions.
Now,
Before we begin,
I need to show you the hand position because this one requires a little more from you physically.
And I want to make sure that you're totally set up correctly.
So bring your right hand up in front of your face and fold your index finger and your middle finger down into your palm.
So that will leave you with your thumb,
Your ring finger,
And your little finger extended.
Now your thumb closes your right nostril like so,
And your ring finger closes your left nostril like so.
Now I like to keep my middle and index finger on the bridge of my nose for comfort,
That's just personal,
It's up to you.
You can also hold your elbow with your free hand to save it from getting tired or rest it on your legs.
So here's how the practice works.
Inhale through the left nostril.
Then we close both.
And hold briefly.
And then we exhale through the right nostril.
Then we inhale through the right nostril.
We close both.
We exhale through the left nostril and that's one complete cycle.
We'll do six cycles per round and there's three rounds in total with a short rest between each one.
Now,
I promise it sounds more complicated than it is.
Once we begin,
It becomes completely natural.
Just follow my voice and your hands will find the rhythm.
Find a comfortable seat,
Sit up tall,
Soften your face and feel free to close your eyes.
And if you're ready,
Let's begin.
Take a natural breath in to prepare.
And exhale everything out.
Bring your right hand up.
And close the right nostril gently with your thumb.
And we'll start.
And three too.
1,
Inhale through the left,
2,
3,
4,
Close both,
2,
3.
For Excel Write 2.
Three.
Four.
Inhale through the right,
Two,
Three,
Four.
Close both,
Two,
Three,
Four.
Exhale left,
Two,
Three,
Four.
That's one set.
Keep it going.
Inhale left,
Two,
3.
Four,
Close both,
Two.
3 Stay soft in the hand,
No tension needed.
Right,
2,
3,
4.
Inhale right,
2,
3,
4.
Close both,
2,
3,
4.
Exhale left,
2,
3,
4.
Inhale left,
2,
3,
4.
Close both,
2,
3,
4.
Exhale right,
4.
Inhale right,
2,
3,
4.
Close both.
Too.
3.
4,
Exhale left,
2,
3,
4.
Inhale left,
2,
3,
4.
Close both,
2,
3,
4.
Exhale right,
2,
Almost there,
4.
Inhale right,
2,
3,
4.
Close both,
2,
3,
4.
Exhale left,
2,
Three,
Four,
Inhale left,
Two,
Three,
Four,
Close both,
Tune.
3 4,
Exhale right,
2,
3,
4.
Inhale right,
2,
3,
4.
Close both,
2,
3,
4.
Exhale left,
2,
3,
4.
Well done.
Lower your hand and take a few natural breaths.
Notice that.
The mind is already quieter.
That's what this practice does.
It balances the nervous system almost immediately.
Take a moment to just be here.
Ok,
Round two.
Bring the hand back up.
Close the right nostril and we begin 3 2 1 inhale left 2 3 4 close both 2 3 4 exhale right 2 3 4 inhale right you don't have to be anywhere else right now just close both 2 3 4 exhale left 2,
3,
4.
Inhale left,
2,
3,
4.
Close both,
2,
3,
4.
Exhale right,
2,
3,
4.
Inhale right,
2,
3,
4.
Close both,
2,
3,
4.
Exhale left,
2,
3,
4.
Inhale left,
2,
3,
4.
Bringing a little more clarity.
Keep going,
You're doing great.
4.
Exhale right 2 3 4.
Inhale right 2 3 4.
Close both 2 3 4.
Exhale left 2 3 4.
Inhale left 2 3 4.
Close both 2 3 4.
Exhale right 2 3 4.
Inhale right 2 3 4,
Close both 2 3 4,
Exhale left 2 3 4,
Inhale left 2 3 4,
Close both 2 3 4,
Exhale right 2 3 4,
Inhale right 2 3 4,
Close both 2 3 4,
Exhale left 2,
3,
4.
Hand down.
Breathe naturally.
Check in with yourself.
Your body,
Your mind.
There's a stillness available here that's quite unlike anything else.
Resting it for just a moment before we go again.
OK,
Final round.
Hand up.
Close the right nostril.
And let's finish strong.
3,
2,
1.
Inhale left,
2,
3,
4.
Close both,
2,
3,
4.
Exhale right,
2,
3,
4.
Inhale right,
2,
3,
4.
Give each breath your full attention.
Close both,
2,
3,
4.
Exhale left,
2,
3,
4.
Inhale left,
2,
4,
Close both,
2,
3,
4,
Exhale right,
2,
3,
4,
Inhale right,
2,
3,
4,
Close both,
2,
3,
4,
Exhale left,
2,
3,
4,
Inhale left,
2,
3,
4,
Close both,
2,
3,
4,
Exhale right,
2,
3,
4.
Inhale right,
2,
3,
4.
Close both,
2,
3,
4.
Exhale left,
2,
3,
4.
Inhale left,
2,
3,
4.
Close both,
2,
3,
4.
Exhale right,
2,
3,
4.
Inhale right,
2,
3,
4.
Close both,
2,
3,
4.
Last few now,
Savour them.
2,
3,
4,
Exhale right,
2,
3,
4,
Inhale right,
2,
3,
4,
Close both,
2,
3,
4,
Exhale left,
Well done.
Inhale through the left one last time.
Close both.
And exhale slowly through the right.
Lower your hand.
Let the breath return to its natural rhythm.
And just sit quietly for a moment.
Feel the balance in the body.
The evenness.
The clarity.
That scattered,
Pulled apart feeling that so many of us carry through our days.
This practice is the antidote to that.
It's always available to you anytime anywhere.
You gave yourself this,
Remember that.
Much Love!
Take care of yourself.
And I'll see you soon.
