Reduce Stress Using Alternate Nostril Breathing

Alternate Nostril Breathing is an effective and simple way to bring awareness to your breath. By incorporating the use of one hand to assist in the technique, it allows the mind to focus on transitions rather than on racing thoughts. This recording is meant to teach you how to perform Alternate Nostril Breathing so that you can use this technique as many times as day as needed to help you stay grounded and present.

Transcript

Hello,

This is just a quick guide to help you learn how to perform alternate nostril breathing.

This is one of my favorite ways to incorporate breath work and mindfulness into my day.

It's one of my favorite tools to recommend for my clients and it's quite simple.

What I love about it is that it can be done pretty much anywhere and even 30 seconds,

One minute of this activity helps me feel so grounded.

So I do hope this is helpful for you and that you're able to incorporate alternate nostril breathing into your day as many times as you are able.

So just for now as you are learning this technique,

Just find a comfortable seat and you're welcome to close your eyes.

Bring one hand up so that your middle finger and pointer finger,

The finger pads are placed on that space between your eyebrows.

So the third eye,

That center of intuition and creativity.

Using your thumb,

Seal off the nostril closest to the thumb.

So the opposite nostril is open.

So take a breath in through that open nostril,

Hold the air at the top and seal off that open nostril with your ring finger,

Releasing the thumb from the opposite side.

Exhale through the now newly opened nostril.

Inhale through that same nostril.

Seal it off at the top with your thumb.

Hold at the top.

Open up the ring side and exhale.

Inhale through that same open side.

Seal it off at the top.

Open up the thumb side and exhale.

Inhale through the thumb side.

Hold at the top.

Open up the ring side and exhale.

Inhale through the ring side.

Seal it off.

Hold the air at the top.

Exhale thumb side.

Now continue breathing this way,

Following your own rhythm.

And that feels complete.

Come back.

Gently blink your eyes open.

And there are several ways that you can practice this.

You can set a timer for one minute or perhaps you just count five,

Ten,

Maybe more rounds to complete this activity.

Whatever works best for you is perfect.

And please let me know how alternate nostril breathing supports you.