Focus In 5

Sharpen your focus and clear mental fog in just over five minutes. This guided breath reset uses single nostril breathing, alternate nostril flow without your hands to calm your mind, balance your brain, and boost your mental clarity.

Transcript

Hello,

I'm Stuart Sanderman and welcome to Focus in 5.

This is a short breathwork session to help you shift from a foggy and distracted mindset into a clear,

Calm focus.

So wherever you are,

Let's take a moment to get still.

Sit tall,

Spine straight,

Drop your shoulders,

Unclench your jaw and close your eyes.

Take a deep,

Grounding breath here,

So breathe in through your nose,

Breathing in all the way down,

Feel your belly rise.

And breathe out slowly through your mouth.

Let your body settle and your mind slow and relax.

Good,

We're now going to balance your brain and body by using single nostril breathing.

So we'll start by activating the left nostril,

Which calms and centres your nervous system.

So use your right thumb to gently close off your right nostril and breathe in through your left nostril for a count of four.

Good,

Now breathe out through your left nostril for a count of four.

Good,

You've got it.

Let's go for three more rounds.

So in through your left,

Feel your belly rise.

And out through your left.

Relax,

Let go.

Two more.

In.

Now let's switch sides,

Activating the right nostril,

Which energises your nervous system.

So close your left nostril and breathe in through your right for a count of four.

And breathe out through your right for four.

Good,

In for four,

Belly rise.

Out for four,

Relax,

Let go.

Okay,

Drop your hands and now take a breath in through both nostrils.

And out through both.

So we're going to move into a gentle alternate nostril breathing practice.

So breathing in through your left nostril,

Then out through your right nostril,

Then in through your right nostril,

And out through your left nostril to where we began.

But I want you to do this practice without your hands closing off nostrils.

So we're only going to use our mind.

So really,

Really focus.

Try not to squint your face.

Keep your eyes closed.

Keep your whole body relaxed.

And really focus your mind.

Let's go.

Breathe in through your left nostril only for four.

Good,

Now switch and breathe out through your right nostril only for four.

Just really focus,

You've got it.

Now in through your right nostril only for four.

And out through your left nostril only for four.

Let's keep that going.

In through your left,

Really focus.

Nice and smooth.

Out through your shoulders,

Your face,

Your jaw.

Good,

In through your left nostril only for four.

Stay focused on the breath.

In through your right nostril only for four.

And out through your right.

And out through your left.

Let your breathing return to a natural flow.

Good,

Now wiggle your toes,

Your fingers,

Roll your neck.

And open your eyes.

You've got this.

You're clear.

You're focused.

Thank you so much for breathing with me.

I'm Stuart Sandeman.

And follow me here on Inside Timer for more breath resets.

You

Reviews

Challenging and good for focus! Beautifully delivered, thank you.

I am familiar with alternate nostril breathing but it was very hard to do it without any hands.

Thanks you for this. I love not physically closing nostrils, this method is a great alternative I can do.

Excellent!

This was really challenging. I like that. It keeps me present and focused. I found breathing out through alternate nostrils hardest with a shortness of exhale. Is their a way to develop a better exhale- perhaps it is to practice.
Thank you for all your lovely breath work 🌿

Thanks 🙏 for sharing