Evening Reset: 15-Minute Somatic Alternate Nostril Breathing

A gentle 15-minute somatic stretch and breathwork practice to calm an overstimulated nervous system and help you feel well within your body again. Practice seated on the floor or in a chair, whichever feels most supported today. We begin with alternate nostril breathing and extended exhales to activate the parasympathetic nervous system, then move through three seated somatic releases: hip circles, cat-cow, and arm reaches with a shoulder and neck release. This is a practice for anyone who feels tight, anxious, burnt out, or stuck in go-mode and can't switch off. Move slowly, take breaks, and trust that your body is already healing in the most beautiful ways. Perfect for an evening wind-down, a recovery day, or anytime you need a steady return to ease.

Transcript

Welcome to the somatic releasing practice. Today we'll be doing some breath work, Followed by three somatic movements that will help you to generate fresh energy and fresh oxygen to your body. You deserve to feel well within your body and you deserve to have these tools. To be able to do them at any time. So today we'll start off with some alternate nostril breathing. Now, When it comes to alternate nostril breathing, It helps you balance the left and right hemispheres of your body, Your left side being your being side, Your right side being your doing side. So even as we do this practice, Take inventory of a side that feels good to you, Or maybe something that's spicy. All of this is all information to tell our, Or for us, And to be able to make a good, Let's say, Prescription for our body through some holistic practices. All right, So let's get started. Finding yourself in a seated posture. It's okay if you're sitting in a chair for this. I'm choosing hero's pose at this time where I'm sitting on my knees. Or maybe you are sitting in an easy pose. Choose whatever feels right for you in this moment that makes you feel cozy and grounded and at ease. And at this moment, Allow yourself to just tune into your breath. We're going to start out with some breath awareness first. We are alive and well right now. We just want to experience that and really tap in. So just finding yourself breathing. Maybe you're closing your eyes or giving yourself the soft gaze. And simply take inventory of your breath. How is it feeling in this moment? Maybe noting is. It is shallow. Maybe you have long, Deep inhales and exhales. And as we're bringing our breath. And to attention. Start to pay more attention to your exhales and elongate them just gently. A longer exhale activates our parasympathetic nervous system and allows us to activate that rest and digest. Reminding ourselves that we are safe, We are at ease. Tapping us back into equilibrium. Together we're going to take three big breaths and then we'll start our alternate nostril breathing practice. Thank you for being aware of your body in this moment. So here we begin, Breath one, Deep inhale in through the nose. Filling your belly, Maybe your eyes are open or closed. And exhale. Breath two, Deep inhale in through your belly. Chest, Head, And exhale. Breath three, Last one, Best one. And exhale. Feeling great. Let's bring our right thumb on our right nostril. We're going to take a deep breath in through our left nostril. Covering your left nostril with your ring finger, Exhale through your right. Inhale through your right nostril here, Deep and full. Maybe you're closing your eyes or a soft gaze. Exhale left. Relaxing those shoulders. Inhale, Left nostril, Round two. Exhale, Right. Inhale, Right nostril. Exhale, Left. Round three, Inhale left, Two rounds to go. Exhale right. And how right nostril. Exhale left. And how I laughed round four. Exhale, Right. Inhale, Right nostril. Exhale left. Round five, Last one, Best one, Deep breath in through the left. Exhale through the right. Inhale through the right. Exhale through the left. Beautiful, Bringing both hands down facing up, We'll do three extended breath holds, Deep breath in through your nostrils. Hold at the top. Relax your face, Your shoulders. Through purse to lips, Small lips, Inhale some more. Hold. Exhale, We release. Two more just like that, Deep breath in through the nose, Filling up your belly, Your chest, All the way up to your head. Hold. You Inhaling a little bit more through the mouth. Hold again. Exhale we release, We let it go. Last one, Best one. Inhale in through your nose, Filling it up all the way to your head. Hold. Inhale some more. Hold again. Exhale, We release. Beautiful. Finding your own breath here. Wonderful friends. I'm going to arrive at an easy pose. But again, Feel free to visit whichever feels best for you. Even inviting you to have some blocks. Nearby if you even want some support for knees. Are bringing it underneath your bottom. This can also be used as a chair practice, Which is super cool. So. Again, Whatever feels good to you. I'm just going to sit on my bottom because that's what my body wants for me today. And so here we'll start with our first somatic exercise, Which will be hip circles. So. Doing a little bit of Sufi spy, So. Bringing some energy into the bottom, The root, The root of yourself. Maybe you are going nice and slow. Maybe you need a little bit more energy. And it's okay, Maybe you close those eyes. Or linger in the front. I want you to feel within your body and what feels good to you. Maybe you're reversing. Really allowing your chest to melt. Maybe you're closing your eyes and making it really intuitive. I like to find moments of ease. And a lot of times I can find that through a little bit of Sufi spine, A little bit of hip circles. So continuing to do a few more. As you can see all my hair is just whipping around. Which I'm okay with. And I want you to find, We're going to find two spots that we want to breathe into. Maybe one on the right, One on the left. And so identifying the first spot. Then I'm gonna come right here because I can feel it here. And then also I'm gonna press out just a little bit. Ooh, Did you hear that? On that leg. So here we are, Let's take three breaths, Deep breath in. On your exhale, Melt. Inhaling in. And exhale melts. One more deep breath in. And exhale. Beautiful. Doing a few more circles. And we'll identify one more spot. How about here? Right here sounds good. So let's take a deep breath in wherever you are. Exhale, We melt. Inhale. Exhale, Melt a little bit more. Ooh, Deep breath in. And exhale. We release beautiful friends. Great job. So that was number one, Which are hip circles. And we're going to go into a seated cat cow as well. And so I'll turn to the side so that you can see. A little bit of what I'm doing here. Allowing myself to sit upright, Even if you're in your chair. Your hands on your knees. Alright, So I'm going to inhale my head and my chest up. I'm going to bring my hands closer towards my hips. Really allowing those elbows. To draw together the shoulders down, Deep breath in. And exhale. I'm going to round my back, Maybe looking at my belly button, Bringing my chin, Tucking in my head, Rounding those shoulders, Bringing those hands back to those knees. We have 10. Are we ready? Inhale, We rise. Exhale, Release. Inhale, Rise. Exhale, Release. Inhale, Rise. Exhale release. Inhale rise. Exhale, Release. Inhale, Rise. Exhale, Release halfway there. Inhale, Rise. Exhale, Release. Inhale, Rise. Exhale, Release. And how we rise. Exhale, Release. Last one, Best one. Inhale, Rise. Exhale, Release. And let's do a bonus one in how we rise. Relax your shoulders, Maybe you're shaking that head back. Relax your knees. Another inhale here. And exhale, We release. Wherever you are, Go ahead and incorporate those hip circles once more. Very proud of you. Are you ready for our last? Practice it just deals with the arms a little bit more arm work okay So. We're going to inhale our arms up and then pressing it down. We're going to feel the energy as we raise our hands as well as when we bring them down. We'll do the first one together and then I'll cue us on the rest. Inhale our arms up. Exhale down. All right, Inhale up and actually look up, Number one. Exhale down. Inhale up. Exhale, We release. Inhale up. Exhale, Release. Inhale up. Exhale, Release. Inhale up. Exhale, Release. Halfway friends in how we rise. Exhale, Release. Inhale up. Exhale, Release. Inhale up. Exhale, Release. Three more inhale up. Exhale, Release. Your shoulders are thanking you. Inhale up. Exhale, Release. One more, Inhale up. And exhale release. Bringing your shoulders to your side, Go ahead and sit. Roll those shoulders back. And forward. Mhmm. And then let that neck roll. Side to side. Alright friends, Let's bring our hands on our hearts. And let's just tune into our heart. Can we feel our heart beating in this moment? We had breath awareness, Now we're doing heart awareness. And we'll end with three breaths collectively here. So let's take a deep breath in through our nose. Into our heart space. In exhale, We release. That one's for us. We put our oxygen mask on first. Breath two, Inhale. And exhale. That one's for our friends and our family. They're smiling, They shape our experience. Last one, Inhale. Best one. Exhale. That's us giving our loving kindness out into the world because we overflow. Thank you so much friends for joining this practice. What a beautiful day. What a beautiful practice to move our body bring in fresh energy, Fresh oxygen. And just move our body in such a compassionate way, Being aware, Being mindful, Being great, Gentle caretakers of our body. So continue to have this practice for yourself, Continue to share it with others. Revisit this practice through any feelings of overwhelm or any heartaches that you may have. And I just really, Really, Really hope. That it puts a smile on your face. And I'm so glad to be here with you. So come back at any time. I'll be here. Alright friends. Ashe. Have a beautiful day. On purpose.