Hi there,
I'm Jimmy Hickey.
Welcome to 5-Minute Alternate Nostril Breathing,
Also known as Nadi Shodha Nipanayama.
This breathing exercise acts as a kind of reset button for your brain,
Cleansing away anxiety and leaving you feeling centered and refreshed.
The instructions are simple,
So this practice is beneficial for just about anyone.
Sit comfortably in a chair or on the floor with the neck long and the back upright.
Settle into your seat and relax.
Place your left hand on the left knee,
Palm facing up.
We'll be using the thumb,
Ring finger,
And pinky finger of the right hand to alternately block off the nostrils as we breathe out and in.
The thumb on your right hand blocks the right nostril as you breathe out.
And the ring finger and pinky finger block the left nostril as you breathe out and in.
You can rest the pointer finger and middle finger on your third eye.
Gently close your right nostril with your thumb.
Inhale through your left nostril,
Then close it with your ring and pinky fingers.
Open and exhale slowly through the right nostril.
Keep the right nostril open.
Inhale,
Then close it and open and exhale slowly through the left.
Release your hand and breathe normally.
You have now completed one round of alternate nostril breathing.
After every exhalation,
Remember to breathe in from the same nostril from what you exhaled.
Now continue to watch me as I guide you for a few more rounds.
Once you've got the hang of it,
You can close your eyes and continue at the pace of your own breath.
Place your pointer and middle finger on your third eye.
Gently close your right nostril with your thumb.
Inhale through your left nostril,
Then close it with your ring and pinky fingers.
Open and exhale slowly through the right nostril.
Keep the right nostril open.
Inhale,
Close the right nostril and open and exhale slowly through the left.
Inhale switch and breathe out.
Inhale switch and breathe out.
Inhale switch and breathe out.
Inhale switch and breathe out.
Continue this pattern at your own pace.
If you get confused,
Open your eyes to follow me.
Inhale switch and breathe out.
The next time you breathe out your left nostril,
You can place the right hand in your lap.
Keeping the eyes closed,
Let the breathing return to normal.
Notice any sensations in the body.
Gently open your eyes.
How did you do?
Don't worry if you experienced some resistance to this practice.
Pranayama can bring up a lot of energy.
Just notice any resistance or difficult feelings and come back to the breath.
In no time you'll be using this practice to find relaxation anytime you need it.
