Alternate Nostril Breathing To Ground Anxiety

Nadi Shodhana is the channel purifying breath. It has cooling effects. It creates a sense of calm; enhances concentration, balances the right and left sides of the brain, the Yin and Yang or sun, and moon energies. It activates the parasympathetic nervous system helping to reduce anxiety, stress, and overwhelm. Before starting, clear the nasal passages by blowing the nose.

Transcript

Today,

I'm going to teach you another breathing exercise called Nadi Shodhana or alternate nostril breathing.

Nadi Shodhana is the channel purifying breath.

It has cooling effects,

Creates a sense of calm,

Enhances concentration,

Balances the left and right sides of the brain,

Or the yin and yang energies,

The moon and the sun energies,

And it activates the parasympathetic nervous system,

Helping to reduce anxiety,

Stress and overwhelm.

Before starting,

You may want to pause this to clear the nasal passages by blowing your nose.

It's also important to note that when practicing Nadi Shodhana,

You always want to start and end with the left nostril.

Once you're ready,

Find a comfortable seated position,

Whether it's cross-legged,

On your shins,

Or in a chair with a straight back.

Create a tall spine,

Shoulders relaxed,

Hands rest comfortably on the knees or thighs,

And take a few breaths.

Begin by taking a full deep inhalation followed by a slow,

Gentle exhalation.

Turn the right palm to face up,

Pull the index and middle fingers inward until they touch the palm at the base of the right thumb.

You will alternate between using the right thumb to close the right nostril and the right ring finger to close the left nostril.

First use the right thumb to close the right nostril.

Exhale gently but fully through the left.

Keeping the right nostril closed,

Inhale through the left nostril and deep down into the belly.

As you inhale,

Allow the breath to travel upward along the left side of the body.

Pause briefly at the crown of the head.

Next,

Use the ring finger to gently close the left nostril while releasing the right.

Exhale through the right nostril,

Surrendering the breath down the right side of the body.

Pause gently at the bottom of the exhalation.

Keeping the left nostril closed,

Inhale through the right.

Allow the breath to travel up the right side of the body once again.

Then again use the thumb to close the right nostril as you release the left.

Exhale through the left nostril,

Surrendering the breath back down the left side of the body.

Pause gently at the bottom of the exhalation.

Exhale through the left,

Pause at the top,

Switch,

Close the left nostril.

Exhale through the right.

Inhale through the right,

Switch,

Exhale through the left.

The same rhythm continues for each additional round.

Exhale through the left,

Exhale through the right.

Inhale through the right,

Exhale through the left.

Try this on your own for 6 additional rounds at your own pace.

Exhale through the left,

Exhale through the right.

Exhale through the right.

Exhale through the left.

On your last round,

Exhale through the left nostril and release your hand back into your lap.

Exhale through the right,

Exhale through the left.

Exhale through the right,

Exhale through the left.

Exhale through the right.

This is why I have you journal about your experience.