5-Minute Alternate Nostril Breathing Meditation

Take a deep breath and find your calm with this 5-minute alternate nostril breathing meditation (Nadi Shodhana Pranayama). This simple yet powerful breathwork technique helps reduce stress, enhance focus, and bring balance to your mind and body. Whether you're starting your day, taking a mindful break, or unwinding before bed, this guided practice will leave you feeling centered, refreshed, and at ease. We will begin with two collective breaths to center ourselves before moving into 5 rounds of alternate nostril breathing. Thank you for choosing to breathe with me. Please find a comfortable seated position to begin.

Safety note: Please ensure you are in a safe, stationary environment and do not practice this breathwork technique while driving or operating heavy machinery.

Transcript

Today is a beautiful day to breathe on purpose. And that's exactly what we're going to do today. But first, I want us to just simply arrive where we are. Where are you right now in time and space? Maybe we're settling our bodies and allowing ourselves to feel cozy and comfortable where we are. Relaxing your shoulders. Drawing them heavy. Towards the ground. Allowing them to melt into the earth beneath you. Maybe both of your feet are situated on the ground. And you're allowing your hips to be nice. And heavy in the seat. Or wherever you are at this moment. But allow yourself to arrive. There's no need to rush. I'll make time for you. When we think about alternate nostril breathing, Which is the practice that we're going to do today. We do this to help balance our left and right hemispheres of our body and our mind. It helps us come back to a sense of peace. Of clear. And concise focus on the present moment. A knot. That is exactly what we need. So we'll do a few rounds of alternate nostril breathing. And we'll begin with two collective breaths together, And then we'll get into the practice. Let's take a deep inhale in here. And exhaling, Letting it go. Deep breath in. And exhale, We release, Let it go. Beautiful. Bringing your right thumb on your right nostril, I'm gonna remove my glasses. Taking a deep breath in through your left. Covering your left, Exhaling through your right. Inhaling right nostril. Exhaling left. Maybe you're giving yourself to soft gaze or closing your eyes. Inhale, Left. Exhaling right. Inhale, Right nostril. Exhaling left. Inhale left. Exhaling right nostril. Inhale, Right nostril. Exhaling left. Last round, Best round. Deep breath in through your left. Exhale, Right. Inhaling right nostril. And exhaling left. Bringing both palms on your knees, Maybe up or down. And simply find your own breath once more. Noticing the sensations in your body. Noticing the rhythm of your breath. Without forcing. Just the natural essence of you. And before we close out this practice, Bringing to mind an intention for the rest of your day. What's one thing you can give yourself? They'll make you smile. Coming back into this space. Now I get to send you off into the world with all your beautiful energy. My name is Radian. And I'll be here for you anytime you need. Have a wonderful day. On purpose.