Day 6 - Alternate Nostril Breathing

Day 6 of the Breathe Together With Me Challenge: Alternate Nostril Breathing

Today, we’re practicing alternate nostril breathing, a technique that balances energy in the body, calms the mind, and enhances focus. By balancing the sympathetic and parasympathetic nervous systems, this exercise promotes relaxation, supports digestion, and improves cognitive function.

Breathe smoothly and steadily, alternating between nostrils to bring balance, calm, and clarity to both body and mind.

Transcript

Welcome to another day of breathe together with me challenge.

I'm so glad you are here.

Today we're going to do alternate nostril breathing.

Alternate nostril breathing helps to balance our energy from both sides of the body.

It helps to calm the mind.

It helps to improve concentration.

It balance out the sympathetic nervous system with the parasympathetic nervous system helping you to relax and rest and digest.

It also boosts your cognitive function.

Let's get started.

Find a comfortable quiet place to sit.

Sit up straight with your spine aligned,

Shoulders relaxed.

Rest your hands on the knees.

Close your eyes and take a few moments to settle in.

Make yourself comfortable.

Let's prepare.

Let's take a few breaths in and out through your nose.

Feel your body begin to relax.

A slow breath in and a slow breath out.

And again,

Slow breath in.

Let's get you to take your right hand,

Place your index and middle fingers between your eyebrows.

Now get your thumb to close the right nostril and your ring finger to close your left.

Let's start with closing the right nostril with your thumb.

We switch.

Close the left with the ring,

Releasing your thumb from the right.

Hold the breath out through the right and breathe in through the right.

Close the right with your thumb,

Releasing your ring finger.

Hold the breath and in through the left.

Switch.

Breathing in through the right.

Switch.

Focus on the sensation,

The breath moving in and out through each nostril.

If your mind wanders,

Gently bring it back to the breathing.

Rest for another two or three minutes to be smooth and controlled,

Promoting relaxation and balance.

To finish this exercise,

Breathing out completely through both nostrils.

Lower your hand,

Return to normal breathing.

Take a moment to observe any changes in how you feel.

To finish this exercise,

Take one more slow breath at your own pace,

Enjoying the sense of calm that fills your body and mind.

When you're ready,

Gently open your eyes if they were closed and take a moment to notice how you feel.

Bring this calm moment and balance with you as you continue your day.

In this exercise,

We've balanced out the signs of our body,

Enhancing relaxation and concentration.

Remember,

You can always come back to this breathing exercise anytime you need to find a moment of peace and relaxation in your day.

Thank you for taking this time for yourself.

I hope you enjoy this Breathe Together With Me Challenge.

Reviews

when Im tense breath work really slows and calms me like no other form of meditation.