Hi friends,
This is Samantha,
The Blissful Soul.
Today I'm going to introduce you to a simple technique,
Alternate Nostril Breathing.
This can help calm your nervous system and be used during times of stress.
To do this,
Sit comfortably in an upright position,
Either on a chair with your feet flat on the floor or cross-legged on a cushion or couch.
Rest your hands gently on your knees.
Now let's begin.
Close your eyes softly or gaze gently and take a few natural breaths,
Noticing the gentle rise and fall of your chest and belly.
Allow your shoulders to relax and your spine to stay tall and open.
Now bring your right hand up towards your face and make a soft fist with your pinky remaining free.
You will use your pinky to close your right nostril gently.
Softly close your right nostril.
Inhale.
Inhale slowly and steadily through your left nostril.
At the top of your inhale,
Rotate your hand and close the left nostril gently and exhale slowly through your right nostril.
Now inhale through the right nostril.
Inhale.
Close the right nostril with your pinky rotate and exhale through the left.
This is one full cycle.
Feel for a moment how much deeper your breaths are and how much deeper you feel.
Now I will continue to let you do it on your own for a few minutes.
Inhale through one side,
Switch with the pinky and exhale through the other.
Do this until I come back to you.
Continue at your own gentle rhythm.
Keep your breath smooth,
Without force,
Feeling the rhythm.
If you are feeling comfortable,
I'm going to show one other approach you can use for alternative nostril breathing.
Take a moment to breathe normally.
Take your right hand and put it in the air with your fingers pointing up.
Now fold down your index and middle finger.
You will be using your right thumb and right ring finger this round,
Or pinky if the ring finger is difficult.
Now use your right thumb to close your right nostril,
Then inhale through the left nostril.
Then use your right ring finger to close the left nostril,
Then release your right thumb to open your right nostril,
Exhale through your right nostril.
Now inhale through the right nostril.
Then use your right thumb to close the right nostril,
Then release your right ring finger to open your left nostril.
Now exhale through your left nostril to complete the breath cycle where you began.
Now continue to do it on your own for a few minutes until I come back to you,
Either this way or only with your pinky if that is more comfortable to you.
One way is not better than the other.
Whatever works best for you.
Notice how this practice balances your energy,
Calms your mind,
And brings you back to center.
We will slowly come to an end.
Finish your last cycle by exhaling through the left nostril when you are ready.
Slowly lower your hand to your lap and return to natural breathing.
Take a quiet moment to notice how you feel.
Perhaps calmer,
Clearer,
And more balanced.
When you are ready,
Gently open your eyes.
I hope you feel more balanced and calm and found this helpful.
Until next time,
Take care my friend.
