Hello there.
Today we're going to engage in two pranayama practices to help relieve anxiety.
Come to a seated position,
Upright spine,
And close your eyes if you can.
Let's take a moment to notice what we're feeling.
Where in your body do you feel the anxiety you are trying to relieve?
Is it a knot in your stomach?
Perhaps a racing of your heart or a tightness in your chest?
Take a few deep breaths into your belly as you find these spots of bodily discomfort.
Now let's tune into the state of your mind.
What thoughts are repeating in your head?
What negative spirals do you notice?
Are your thoughts racing or calm?
Take a few more breaths into your belly as you notice this mental aspect of your experience.
The first practice we are going to do is called Bhaastrika Pranayama or Bellows Breath.
This is going to help to remove some of that excess energy.
The racing thoughts,
The rapid heartbeat,
The shaking hands.
To practice this breath,
You can inhale and exhale either through your nose or through your mouth shaped like an O.
You're going to take a forceful inhale followed by a forceful exhale so that it sounds like this.
Make sure your breath is flowing deep down into your belly to avoid becoming lightheaded.
Take this at your own pace.
Let's exhale completely together.
And begin.
Inhale slowly and deeply.
Then exhale completely.
Return to your natural breath rhythm.
Now we're going to calm our nervous system with Nadi Shodhana Pranayama or Alternate Nostril Breathing.
You'll take your right hand and bend your index and middle fingers down so that they touch your palm.
You'll leave your ring finger,
Your pinky and your thumb extended.
As you practice,
Your thumb will come to close your right nostril as you inhale through the left,
And then your ring finger will plug the left nostril as you exhale and inhale through the right.
Let's begin.
Plug your right nostril,
Inhaling through the left.
Plug the left nostril exhaling through the right.
And inhaling.
Plugging the right nostril,
Exhaling and inhaling.
Plugging the left nostril exhaling and inhaling.
Plugging the right nostril.
Plugging the left nostril.
And continuing at your own pace.
The next time you exhale through your left nostril,
Relax your hands.
Allow your eyes to close if they aren't already.
Notice the way your body and your mind feel now.
Is there any improvement in your symptoms of anxiety?
Breathe slowly as you take note.
And finally,
Take your hands together at your heart and repeat after me.
Either out loud or in your head.
I am safe.
I am calm.
I am powerful.
I am safe.
I am calm.
I am powerful.
I am safe.
I am calm.
I am powerful.
Thank you for joining me today.
Go forth with ease.
Namaste.
