Hi I'm Lucy and welcome to this short breath work practice to recalibrate.
Maybe you've had a busy morning or you're about to head into an important meeting.
Maybe you just want a few moments to focus on your breath to realign with your goals and intentions for the day or the evening to find your inner well of calm again.
For this short practice we will be using a mudra or hand gesture to open and close the nostrils.
So to find our mudra lift your right hand and curl the first two fingers in towards your palm leaving your ring and little fingers free although may have a little curl as well mine certainly do that's fine.
Take your hand towards your nose and have a practice of closing the right nostril with your thumb and breathing in through the left nostril.
Releasing your thumb we'll have a practice of closing the left nostril now with the inside of your ring finger and breathing through the right and then gently release again.
We're gently pressing the nostrils closed not using much force with the fingers and I'm going to talk you through when to open and close and we'll be counting to four with each breath cycle.
Okay so finding a comfortable seated position maybe just taking a few rolls of the shoulders,
Lifting and lowering the eyebrows a few times and just unclenching the jaw if there's any tension.
Taking a deep breath in through both nostrils and taking a big sigh out and then starting to bring your right hand back towards your nose.
We're going to start by closing the right nostril and inhaling through the left for one two three four.
Closing the left and exhale through your right four three two one.
Inhale right one two three four and then close and exhale through the left four three two one.
Inhale left one two three four.
Close and exhale right four three two one.
Inhale through the right one two three four.
Close and exhale left four three two one.
Inhale left one two three four.
Close and exhale right four three two one.
Inhale right one two three four.
Close and exhale left four three two one.
Inhale left one two three four.
Close and exhale right four three two one.
Inhale right one two three four.
Close and exhale left four three two one.
Inhale left one two three four.
Close and exhale right four three two one.
One more round.
Inhale right one two three four.
Close and exhale left four three two one.
Releasing your mudra,
Taking a few deep rounds of breath.
Gently coming back into the space.
Feeling rebalanced,
Reset and ready for the rest of your day.
Thank you for practicing with me.
Have a great day.
