Radiant souls,
Thank you for joining this breathwork practice with me to help you relieve stress and calm your mind.
This practice is great sitting down whether you're in a nice easy pose or sitting in a seat.
As long as you feel relaxed and comfortable.
Sometimes when our mind is scattered or we may feel like we are running out of time,
We need to find a place for ourselves to anchor.
Our breath serves as a beautiful reminder of that and alternate nostril breathing specifically helps us balance our right and left hemispheres of our brain.
This ancient pranayama exercise helps us calm anxiety and clear our head.
Using your alternate nostril breathing exercise can be very soothing,
Relaxing and it will allow ourselves to activate our parasympathetic nervous system as well,
Which focuses on our rest and digest.
The benefits are mental clarity,
Increased discipline and increased tension span.
It's okay if your mind wanders during this practice.
Just simply do your best.
So when you're ready,
Close your eyes,
Relax your shoulders,
Take a deep inhale in just a normal exhale,
Release,
Inhale deeply one more time,
Exhale completely.
Now,
When you're ready,
Close your right nostril with your right thumb and inhale through your left nostril for a count of four.
At the top of the inhale,
Close your left nostril with your ring finger and lift your thumb to release your right nostril.
And then you're going to breathe through that right nostril for the count of four.
Keeping the left nostril closed,
Breathe in through your right nostril to the count of four and then close that right nostril with your thumb,
Releasing the left and then breathing out.
That completes one set.
So we're going to begin.
Close your right nostril with your right thumb.
Take an inhale through your left nostril for four,
Three,
Two,
One.
Close your left nostril with your ring finger,
Lifting your thumb,
Releasing your right nostril.
Three,
Two,
One.
Inhale to the count of four,
Keeping your left nostril closed.
Three,
Four.
Now close your right nostril with your thumb and release the left.
Three,
Four.
Inhale through your left nostril.
Two,
Three,
Four.
Exhale through your right.
Two,
Three,
Four.
Inhale,
Right.
Two,
Three.
Exhale,
Left.
Two.
Inhale,
Left.
Two.
Exhale,
Right.
Two.
Inhale.
Two.
Exhale,
Left.
Two,
Three.
Building up to a count of five.
On your next inhale,
Two,
Three,
Four,
Five.
Exhale through your right.
Two,
Three,
Four,
Five.
Inhale,
Right.
Two,
Three,
Four.
Exhale,
Left.
Two,
Three,
Four.
Two,
Three,
Four,
Five.
Exhale,
Right.
Two,
Three,
Four.
Inhale,
Right.
Two,
Three,
Four,
Five.
Exhale,
Left.
Two,
Three,
Four,
Five.
Continuing to inhale and exhale with these alternate nostril breathing,
Allowing yourself to continue to climb the ladder,
Keeping your breath steady,
Rhythmic and smooth without straining.
Build up by one count all the way up to eight if you can,
Allowing yourself to be smooth.
So if you need to steady at a certain number,
Then that's okay.
Continuing your breath here.
Allowing yourself to go through six to ten rounds.
Allow yourself to just come at your natural breathing pattern.
Notice the sensations of your body.
Notice the way that your breath is slow and rhythmic and at ease.
Allow yourself to feel relaxed and calm.
Thank you for taking a moment to still your mind and reset.
Breathing through your alternate nostrils in this meditative practice has allowed us to balance the right and left hemispheres of our brain.
Calm our anxiety and clear.
Thank you for letting me breathe with you today.
And thank you for showing up for yourself.
May you have a day that is focused,
That is at ease,
And that is as amazing as you are.
My name is Radiance Baston and always remember to stay hydrated.
