Alternate Nostril Breathing & Relaxation

Restore a sense of calm to the body as you learn to breathe and balance the left and right hemispheres of the brain, body, and breath. This simple practice of "Alternate Nostril Breathing" can be used to calm the nervous system, heart, and breath rate. Helping to return the entire body to a calm and balanced state.

Transcript

Coming to sit cross-legged on a bolster or perhaps the edge of a cushion or if it's more comfortable you could even sit in a chair.

Beginning to settle into the body and into the breath.

Gently close your eyes.

Starting to notice the rise and the fall of the chest and the belly as you inhale and exhale.

Releasing any tension or holding from the legs as you sit.

Softening into your breath and into your body.

Keeping the eyes closed take your left hand with the index finger and the thumb touching.

Place this hand fingers pointing upwards on the left knee or thigh.

And taking the right hand with the index finger and the middle finger pointing downwards coming into nasi kamuda.

Take a full deep inhalation and exhalation through the nose.

And then covering the right nostril with the right thumb slowly start to inhale in through the left.

And then as you exhale cover the left nostril with the fourth and pinky finger as you gently start to exhale right.

Inhaling in through the right nostril and then exhaling through the left.

Inhaling in through the left.

Exhaling rise.

Inhaling in through the right.

Exhaling through the left.

Keep going continuing with the rhythm of your own breath inhaling left.

Exhaling right.

Let's keep going for a couple of more rounds together.

Lengthening and deepening the inhalation and exhalation with each round of breath.

Feeling the air the breath still coming down to the tummy as you breathe alternately between left and right sides.

Long deep tummy breaths.

And after your next full exhalation through the right nostril return both hands back down onto the knees the thighs.

Really observing the breath the still rise and fall of the tummy and the chest.

Exhaling to see if you feel more settled,

More calm,

Soothed,

At ease than you did before beginning this exercise.

Continuing to carry this deep tummy breathing,

This relaxed way of breath with you for the rest of your day and night.

Reviews

Thank you. Delightful calm voice very relaxed.