Alternate Breath Technique

This simple meditation is one of my favorites to instantly bring my emotions into balance and experience a great sense of ease. Enjoy!

Transcript

Alternate breathing technique,

Three minute meditation.

Come to a comfortable seated position,

Either on the floor or in a chair.

Spine erect,

Shoulders down and relaxed.

Become aware of the way your body is seated,

The manner in which your hands and feet are positioned.

Move your awareness inward.

Notice your breath.

Are you breathing from your nostrils,

Throat or abdomen?

Just begin to notice.

Any note of any sensations you feel or you don't feel as you dial into your breathing.

We will now begin to explore the alternate breathing technique.

Using your right hand,

Place your thumb over your right nostril and inhale through your left nostril.

Plug the left nostril with your right index finger,

Hold the breath.

Release your thumb and exhale out through the right nostril.

Inhale through the right nostril,

Close the thumb,

Hold the breath,

Release your index finger and exhale out through the left nostril.

Inhale through the left nostril,

Plug with the index finger,

Hold the breath,

Release your thumb,

Exhale out through the right nostril.

Inhale through the right nostril,

Plug with the thumb,

Hold the breath,

Release your index finger and exhale out the left nostril.

Continue in this manner for three minutes.

The breath in this meditation is relaxed,

Full and deep.

Now gently blink open your eyes.

Reviews

Perfect way to start the day. Thank you 🙏🏼

Clear directions--this is just what I was looking for! 🌸🌺

thanks, I needed that 3 minute guide!

Nice idea and useful for sure as a way to focus better

Very useful meditation.

Good, concise explanation of a very useful technique

Nice reminder of this technique for centering. Thank you.

My teacher taught us this technique and I feel it is an excellent way to settle and balance yourself

Sensational thanks