Alternate Nostril Breathing To Settle Mental Overload

Nadi Shodhana, or alternate nostril breathing, helps balance the nervous system by gently guiding attention and breath from one side of the body to the other. This rhythmic alternation supports mental clarity, steadiness, and a sense of inner equilibrium, especially when the mind feels scattered or overstimulated. Rather than pushing the body to relax, this practice creates balance through rhythm and focus, allowing the system to naturally settle into a calmer, more centred state.

Transcript

Find a comfortable seated position either on the floor with your legs crossed on your knees or in a chair with your feet flat on the ground. Sit up tall and relax your shoulders, Your jaw, Your neck. Keep your body strong but relaxed. Let's begin by bringing awareness to your natural breath. Take a few deep breaths, Inhaling through your nose and exhaling. Feel the breath moving in and out of your body and with each exhale let go of any tension or any stress. Just center yourself. Let's begin by placing your left hand on your left knee. Palm facing upward and with your right hand fold your index and middle fingers towards your palm. Leaving your thumb, Ring and pinky fingers extended. Gently close your right nostril with your thumb. And breathe out completely through your left nostril. Slowly inhale through your left, Filling your lungs with air. Close your left nostril with your ring finger, Releasing the thumb from your right. Exhale slowly and fully through the right nostril. Now inhale deeply through your right. Now close your right nostril with your thumb, Release your left and exhale fully through the left nostril. This completes one full cycle of alternate nostril breathing. But let's keep going. Slowly inhale through your left filling your lungs with air Close your left nostril with your ring finger, Release the thumb from your right and exhale fully through the right nostril. Now inhale deeply through the right, Close the right nostril with your thumb and release the left. Exhaling fully through the left nostril. Inhale left. Fill your lungs with air. Close your left. Release the thumb from the right And exhale slowly and fully through the right nostril. Inhale deeply through your right nostril. Close it. And release your left nostril so you can exhale fully through the left. Slowly inhale through the left nostril. Close it. And exhale slowly and fully through the right nostril. Inhale deeply through the right. Close the right nostril with your thumb, Release your left nostril and exhale fully through the left. Inhale through your left. Close the left nostril. And exhale slowly and fully through the right. Inhale deeply through the right. Close the right nostril. And exhale fully through the left nostril. Now release the hand and bring both hands to the knees. Breathe in and out normally. Just observe how your body feels. Close your eyes for a few moments. And bring your attention inwards into your body. As you continue this practice, Remember to keep your breath slow steady and controlled. Feel the calming effect of each breath. And let go of any tension or any thoughts that may arise. If you feel comfortable, You can close your eyes now and just follow my voice. If not, You can keep looking so you can see the placement of the hands. So once again, Place your left hand on your left knee. Palm facing upward and with your right hand fold your index and middle fingers towards your palm. Leaving your thumb, Ring and pinky fingers extended. Gently close your right nostril with your thumb. Breathe out completely through your left nostril. Slowly inhale through the left. Close your left nostril with your ring finger. And exhale slowly and fully through the right. Inhale deeply through the right. Close your right nostril with your thumb. And exhale fully through the left nostril. Slowly inhale through the left. Close your left nostril with your ring finger. And exhale slowly and fully through the right. Inhale deeply through the right. Close your right nostril with your thumb. And exhale fully through the left nostril. Slowly inhale through the left. Close your left nostril with your ring finger. And exhale slowly and fully through the right. Inhale deeply through the right. Close your right nostril with your thumb. And exhale fully through the left nostril. You can now breathe out through both nostrils. Release the hands and just bring them both to the knees. Breathing normally. Keeping your eyes closed. And just noticing how your body feels. Bringing your attention into the subtle sensation. To your mood. Just observing. How your body feels right now. And for the next round. . . You can try to do it at your own pace and rhythm. There's no need to go outside your comfort zone. You can always try again another time. It's important that you feel in control and relax. Just increase your time at your own pace. If you feel comfortable, You can now begin your third and final round. When you're done, You can either finish your practice or stay seated with your eyes closed until the bell rings. Thank you for joining us and feel free to come back to this class until you feel comfortable doing it on your own or when anxiety spikes and you need to get back to a calm state. And remember, The breath is the missing link between body and mind.