Alternate Nostril Breathing

Alternate Nostril Breathing supports and balances both sides of the brain for optimum creativity, clarity, and calmness. It brings overall balance to the mind and body and calms the nervous system. I will guide you through this gentle practice that may bring lasting results.

Transcript

Hi, I'm Dawn, And welcome to Alternate Nostril Breathing. This practice is a wonderful practice to add into any breath work or yoga practice. It's often, I hear. One of those breathwork practices that sound a little scary. More advanced. Well, I want to guide you through. Alternate nostril breathing in an easy way. It's accessible. To all of us. And. . . It has so many benefits. Here's a few of them. It reduces our stress and anxiety. Very important. It regulates the nervous system. It improves our cardiovascular health. It enhances our focus and clarity and you'll see that because we'll be focusing on the breath. I'll guide you. So it'll feel fun and easy. And that's the last benefit, Is that it just feels good. And we want to feel good. When we feel good, We do good. So we use these resources like. Breath work to elevate our energy so that we feel good. So let's get started and I'll guide you through. Sitting up nice and tall, Having a nice comfortable space, You can be up on a bolster or seated in a chair, Whichever you prefer. Lengthen the spine from tailbone to the top of the head. One long line sitting up nice and tall. Engaging your core, Heart is open, Shoulders are down. And first let your hands just rest in your lap. You can gently close your eyes. Turn your eyes upward toward your third eye. Taking a deep breath in through the nose. Exhale first through the mouth. Just releasing. Letting go. And now closing the mouth, Gentle with the jaw. Lips just touch slightly. The tongue can rest on the roof of the mouth right behind the front teeth. And just begin gently breathing in and out through the nose. Notice your eyes. Might be tuned upward towards the third eye, The middle of the forehead. Let's give your eyes that focus, Activating that imagination and intuitive mind. Breathing in through the nose. Breathing out through the nose. Breathing in. Breathing out. And just notice your breath. Inhale. And your exhale. Now bringing some intention and focus to the breath, Inhale for a count of four. Three. Too. One, Hold. And exhale for eight, Slow it down, Eight. Seven, Six, Five, Four, Three. Two. Inhale for four. Hold, Exhale for eight. And again, Inhale for four. Exhale for 8. And now return to your breath. Settling in, Being present. And gently opening your eyes to join me in alternate nostril breathing. We're going to use that inhale for four, Exhale for four counts. Taking the right hand, Right thumb to close the right nostril. Take an inhale through the left nostril for four. Hold, Take the pinky, Close the left nostril and exhale through the right for eight. Inhale, Four. Hold. Thumb to right nostril, Exhale for eight. Inhale for four. Hold pinky to left nostril. Exhale for eight. Inhale for four. Hold. Thumb to right nostril. Exhale left for eight counts. Inhale for 4. Hold, Close the left nostril. Exhale, Be. Inhale 4. Hold, Close the right nostril. Exhale for 8. Inhale four. Hold. Close the left nostril. Exhale, Right. Inhale four. Thumb to nostril, Exhale left. Release the hands down to your knees. Take a nice deep breath in. And exhale through the mouth. Pause for a moment, Eyes closed and just breathe and feel. Begin to notice any sensations, Any feelings. Throw your body. How the breath helped you focus. Maybe more clarity, Calmness comes over your body and your mind. If your eyes are closed, You can gently open them. Let's inhale the arms all the way up for a nice little stretch. Right to left, Just give yourself a nice little stretch. Arms up. Exhale, Release. Hands in prayer pose at the heart center. Ending our practice, Our breath work in gratitude. Gratitude for this practice, Gratitude for our calmness. Our sense of clarity and peace. And to feel good. Namaste.