Alternate Nostril Breathing.
Guided practice.
Find a comfortable seated position.
You'll want to be upright for this practice so your breathing is unrestricted.
Sit with your spine long.
Shoulders relaxed.
Now,
We're going to learn the hand position.
We'll use your right hand.
Bring your right hand up to your face.
Take your index finger and middle finger.
And gently rest them.
On the space between your eyebrows.
The third eye point.
These two fingers will stay here throughout the practice.
They're just resting,
Creating a gentle anchor point.
Your thumb will be used to close your right nostril.
Your ring finger will be used to close your left nostril.
Your pinky finger just relaxes.
It doesn't do anything.
So to review,
Index and middle fingers rest between your eyebrows.
Thumb closes right nostril.
Ring finger closes left nostril.
Let's practice.
Use your thumb to gently close your right nostril.
Press gently.
Just enough to close the airway.
Not so hard,
It's uncomfortable.
Now release your thumb.
And use your ring finger to gently close your left nostril.
Good.
Alternate a few times.
Thumb on right.
Ring finger on left.
Thumb on right.
Ring finger on left.
Perfect.
You've got the hand position.
Now we'll add the breathing.
Here's the pattern we'll use.
Close your right nostril with your thumb.
Breathe in through your left nostril.
Then close your left nostril with your ring finger.
Release your thumb.
And breathe out through your right nostril.
Now,
Without moving your hand.
Breathe in through your right nostril.
Then close your right nostril.
With your thumb.
Release your ring finger.
And breathe out through your left nostril.
That's one complete cycle.
Let me say it more simply.
Inhale,
Left.
Exhale right.
Inhale,
Right.
Exhale,
Lift.
That's the pattern.
You're alternating which nostril you breathe through.
I know it might sound complicated when I describe it.
But once you start doing it,
Your body will find the rhythm.
I'll guide you through every breath.
So just follow along.
Don't worry about getting it perfect,
Just stay with me.
Let's practice now.
Bring your right hand up to your face.
Index and middle fingers between your eyebrows.
Settle into your seat.
Use your thumb to close your right nostril.
Breathe in slowly.
Through your left nostril.
2.
.
.
3.
.
.
4.
.
.
Now,
Close your left nostril with your ring finger.
Release your thumb.
Breathe out through your right nostril.
2.
.
.
3.
.
.
4.
.
.
Good.
Keep your left nostril closed.
Breathe in through your right nostril.
2.
.
.
3.
.
.
For.
Now,
Close your right nostril with your thumb.
Release your ring finger.
Breathe out through your left nostril.
.
.
2.
.
.
3.
.
.
4.
.
.
Excellent.
That's one complete cycle.
Close your right nostril.
Inhale left.
Two.
.
.
Three.
.
.
Four.
.
.
Switch.
Exhale,
Right.
.
.
2.
.
.
3.
.
.
4.
.
.
Inhale,
Right.
.
.
2.
.
.
3.
.
.
4.
.
.
Switch.
.
.
Exhale,
Left.
.
.
2.
.
.
3.
.
.
4.
.
.
Inhale,
Left.
.
.
2.
.
.
3.
.
.
4.
.
.
Switch.
.
.
Exhale,
Right.
.
.
2.
.
.
3.
.
.
4.
.
.
Inhale,
Right.
.
.
2.
.
.
3.
.
.
4.
.
.
Switch.
Exhale,
Left.
Two,
Three,
Four.
.
.
You're finding the rhythm now.
Notice how calming this feels.
How balanced.
Inhale,
Laugh.
Switch.
Exhale,
Right.
Inhale right.
.
.
Switch.
Exhale,
Left.
Inhale,
Left.
.
.
Switch.
Exhale,
Right.
Inhale right.
.
.
Switch.
Exhale,
Left.
Keep going.
Inhale left.
Switch.
Exhale,
Right.
Inhale,
Right.
.
.
Switch.
Exhale,
Left.
Continue on your own now.
Inhale left.
Exhale,
Right.
Inhale,
Right.
Exhale left.
Stay with the rhythm.
One more complete cycle.
Inhale,
Left.
.
.
Exhale right.
Inhale,
Right.
Exhale,
Laugh.
Now,
Gently lower your right hand.
Rest both hands in your lap or on your knees.
Return to breathing naturally through both nostrils.
Notice how you feel.
Notice the quality of your breath.
Your mind.
Your energy.
When you're ready,
Gently open your eyes.
Take a moment.
Notice the difference.
Maybe your mind feels clearer.
Maybe there's a sense of calm focus.
Alert,
But peaceful.
Maybe you feel more centered,
More balanced than when you started.
That's what balance feels like.
Not dulled,
Not hyperactive,
Just balanced.
Alternate nostril breathing is one of those practices that becomes more powerful the more you use it.
The first time might feel mechanical,
Closing this nostril,
Opening that one.
But,
After just a few sessions,
It becomes fluid,
Almost meditative.
You can use this practice,
First thing in the morning,
To start your day balanced and clear.
Before important meetings or conversations when you need centered focus.
When you're feeling emotionally scattered or reactive.
Or any time you want to create harmony between your mind and body.
I recommend practicing for just 5 minutes at first.
That's about 5 to 7 complete cycles.
As it becomes more comfortable,
You can extend to 10 or 15 minutes.
You now have a tool that balances your entire system.
Left and right.
Logic,
And intuition.
Activation and calm.
This is regulation at its finest.
In the next practice,
We'll learn left nostril breathing.
A variation of this technique that's specifically designed to prepare your body for deep,
Restorative sleep.
When you're ready.
I'll meet you there.
For now.
Stay balanced.
You're building real mastery.
I'll see you in the next practice.
