Alternative nostril breathing.
This is a different practice that might take some getting used to.
I do find that when I teach this that you do this the first time it can feel awkward so just be aware of that.
And many people feel self-conscious because it's not just breath because we're actually closing off one nostril at a time for inhaling and exhaling.
So let's get to it.
Find yourself a comfortable seat.
You can sit in a chair or sit on the floor or against with your back against the wall.
Just try to settle in for a moment grounding yourself and tune into your lower body just noticing any tension sensation that might be there.
Any coolness or warmth.
And noticing your upper body.
What is there?
What is present for you in this moment?
Seeing your neck and head.
Is there any headache or other sensation just being aware.
And just imagine roots connecting from your feet or if you're seated cross-legged imagine a cord coming from your tailbone connecting you into the earth grounding you centering you.
Just imagine that.
And for this breath go ahead and take your right hand and you're going to have your pinky out and your thumb out and your middle three fingers are going to be bent down.
So taking your pinky go ahead and close off your left nostril.
Inhale through the right and with your thumb close off the right nostril and exhale through the left nostril.
Keeping the right closed inhale through the left.
Taking your pinky closing off the left nostril and exhale through the right.
Inhale through the right.
Take the thumb and close the right nostril and exhale through the left.
Inhale through the left.
Take your pinky and close off the left nostril exhaling through the right.
Inhaling through the right.
Take your thumb and exhale through the left closing off the right nostril.
Inhale through the left.
Take your pinky and close off the left nostril and exhale through the right.
Inhale through the right nostril.
Take the thumb and close off the right nostril.
Exhale through the left.
Inhale through the left.
And take the pinky and close off the left and exhale through the right.
And let's pause for a second.
Just allow yourself to go back to your natural breathing.
If you got lost it's okay.
I want to let you know that.
Like I said this is a more difficult breathing practice so just be patient.
Give yourself a little grace.
And let's try it again.
So just remember a way to help yourself with this is wherever you exhale whichever nostril is where you're going to inhale.
Hopefully that will help you to keep on track.
So try it again.
So go ahead and close off your left nostril with your pinky.
Inhale through the right.
Exhale through the right nostril.
Take your thumb and close off the right nostril.
Inhaling through the left.
Exhale through the left.
Take your pinky and close off the left.
Inhale through the right.
Exhale through the right.
Now see if you can do this on your own for a couple more breaths.
Just taking your time.
If you're not sure it's okay.
You can pause and put your hand down and just sit in silence.
Picking it up when you'd like.
And again tuning in to that patience with this practice.
The more you practice this the easier it'll get.
But really tune in now.
Notice how do you feel after that practice.
Any different?
And if you don't it's okay.
I find with this practice usually a few minutes later I notice a difference.
Almost like a calming sensation comes through my body.
See what you noticed a few minutes from now.
I really check in with that.
And this is a great way to start your day if you're looking for a breath work to practice in the morning.
And just using it for just a few minutes.
This is a hard one I think to do for an extended period of time.
So just a few minutes can be enough.
And I hope that this helps you to start your day today more grounded.
Or if it's the end of the day to release the stress of the day.
Have a wonderful rest of your day.
