Alternate Nostril Breathing For Relaxation

This is a mindful guided breathing practice perfect for beginners. Use alternate nostril breathing to balance your parasympathetic and sympathetic nervous systems.
Mindfulness is practiced to bring focus and awareness to your breathing in the present moment and alternate nostril breathing strengthens your ability to focus on your breath.

This type of mindful breathing practice is relaxing. You can use the breath to help settle your mind and move through your thoughts and emotions.

Transcript

We breathe dominantly in one nostril over the other and the dominant side changes throughout the day.

When we practice alternate nostril breathing,

It helps us breathe through both nostrils at the same time.

Finding balance in the breath lets us find balance in the perisympathetic and the sympathetic nervous system.

This practice can be done reclined or seated.

So when you're ready,

Find a comfortable place.

If you're seated,

Plant your feet firmly on the ground.

You can close your eyes or lower your gaze.

Whatever feels the most comfortable.

To begin this practice,

Just start to notice your breath.

You may notice that it is repeated at the beginning and the end of this practice.

This is a great check-in point for you.

How does your breath feel today?

It allows you to settle in and there is a bit of comfort in your breath's own unique rhythm.

Take a few natural inhales and exhales with your mouth closed.

Then take a large inhale and exhale fully through both nostrils and feel the sensation of the breath in your nostrils.

Now bring your awareness primarily to your left nostril.

The next inhale will be initiated in your left nostril.

Allow your awareness to cross over the bridge of your nose and exhale through your right nostril.

Now inhale with all your awareness in your right nostril and cross over the bridge of your nose and exhale through your left nostril.

This is one complete round.

Remember all you need to do is shift sides after each inhalation.

If you find it helpful,

You can use your fingertips to open and close your nostrils.

Let's begin your practice with five to ten rounds.

Inhale through your left nostril and exhale through your right.

Then inhale through your right nostril and exhale through your left.

When you're ready,

Allow yourself to come back to natural breathing and notice the effects of this practice.

You may notice that you're breathing through both nostrils at the same time.

Take a few minutes to feel the results of this practice and when you're ready,

Gently open your eyes and bring your awareness to the space around you.

Thank you for joining me today for alternate nostril breathing.