9 Clearing Rounds Breathwork For When You Need Clarity

This 8-minute practice guides you through Nine Clearing Rounds, a traditional Tibetan breathwork technique designed to improve clarity, focus, and alertness. You'll complete three rounds of alternate nostril breathing—first through the left nostril, then the right, and finally through both—with each round ending in a short, sharp exhalation to clear and release. The practice includes gentle recuperating breaths between rounds and an optional visualization of releasing anything that no longer serves you. This technique is perfect when you need to sharpen your mental focus, clear brain fog, or create a sense of energetic renewal. Use this practice whenever you need to reset your attention and bring alertness to your day.

Transcript

Today I wanted to share a very simple yet effective breath work practice with you which is called 9 Clearing Rounds and it's actually a Tibetan breath work technique which is really nice whenever you feel the need to improve clarity or focus or alertness and it includes three rounds so in the first round of the breath we do the practice just through the left nostril in the second round we do the practice just through the right nostril and in the final round we'll do the practice through both nostrils. So to begin bringing the right hand in front of you into a half prayer hand position and using the outer edge of the right thumb to close off the right nostril then beginning to inhale slowly through the left nostril exhaling slowly through the left nostril inhaling slowly through the left nostril and for the final breath exhaling forcefully out the left nostril letting that exhale be a little shorter and then we begin again inhaling through the left nostril exhaling through the left nostril inhaling through the left nostril and then a short sharp exhale through the left nostril one more round inhaling through the left nostril exhaling through the left nostril inhaling through the left nostril now a short sharp exhale through the left and releasing the hand and just taking one recuperating breath through both nostrils and then we'll move to the other side so taking the left hand in front of you as if it would be half of the prayer hand position letting the outer edge of the left thumb close down the left nostril and we begin on the other side inhaling through the right exhaling through the right inhaling through the right and now a short sharp exhalation through the right inhaling right exhaling normally through the right inhaling right and then a short sharp exhalation through the right the last round inhaling right exhaling slowly through the right inhaling right and then a short sharp exhalation through the right releasing the hand and taking a gentle recuperating breath through both nostrils and for the final round we now turn the awareness to the central channel and allow the breath to do the same pattern but this time in and out of both nostrils inhaling slowly through both nostrils exhaling slowly through both nostrils inhaling slowly through both nostrils and then a short sharp exhalation through both nostrils inhaling both nostrils exhaling both inhaling both and a short sharp exhale through both inhale both nostrils exhale both nostrils inhale both nostrils and then a short sharp exhale through both and then simply allowing your breath to return to normal and just taking a moment to become aware of any effects of the practice noticing any sensations in the body any feelings that are arising emotionally or energetically and then checking in how things feel mentally and feel free to go through another round of this practice if you would like to you can also add to it by visualizing a gray or white smoke leaving the nostrils as you do that short sharp exhalation for visible exhalation and release of anything that needs to be released from the body thanks so much for practicing and i hope that this tibetan breathing technique offered you a little bit of focus and alertness for the rest of your day