Week 4 Relaxation Technique - Alternate Nostril Breath

Alternate Nostril breathing allows us to breath through each side of the nose individually. Also known as Nadi Shodhana, it has the ability to balance the hemispheres of the brain for greater balance and relaxation. Practice this technique each night before bed during week 4.

Transcript

This is the week 4, 62 Romeo relaxation technique with Janelle. Please do this practice each night before bed. We're about to do what's called alternate nostril breathing or Nadi Shodhana. So for this breath, Just find yourself nice and tall in a seated position, Shoulders resting down and back, Crown of the head nice and tall. Feel some length in the spine. Let the muscles in the jaw relax, The eyes soften. Eyes here can be opened or closed. And for alternate nostril breath, We'll be using our right hand. So go ahead and take a look at the palm of your hand. Take your right thumb and gently depress just the right nostril. Gently just closing off the right nostril with the right thumb. From here, Take a deep inhale through the left nostril all the way full and then hold at the top. Use your ring finger or pinky finger to depress the left nostril and exhale through the right. Inhale through the right nostril all the way to the top and depress that right nostril with the thumb and exhale through the left. Inhale through the left all the way to the top. Hold and depress the left nostril and exhale through the right. Inhale through the right nostril all the way full. Depress the right nostril with the thumb and exhale through the left. Inhale through the left nostril all the way to the top. Hold, Depress the left nostril and exhale through the right. Continuing on with your body's breathing rhythm here, Following the breath all the way up through one nostril, Holding and switching and exhaling out, Going back and forth with your body's breathing rhythm. You might feel a little light-headed when you first start this exercise, So maybe just start out with five or ten rounds of alternate nostril breathing, Maybe working your way up to 15 or 20 rounds at a time. And when you feel ready to be done, Keep the eyes softly opened or closed and allow the hand to rest back down to the lap and just take a few natural breaths in and out, Maybe noticing a difference between the left and the right side of the nostrils, Maybe noticing a little sensation in the forehead or in the head. This breath is said to help reduce anxiety and bring up energy levels. It helps calm the mind. It helps in better decision-making. So you can practice this technique before undertaking a really stressful task, Or you could try it anytime that you just need a little balancing of the left and right hemispheres of the brain. This practice has the ability to balance the hemispheres within your brain, Therefore making it easier to relax and fall asleep.