Make yourself comfortable either sitting or lying down.
Close your eyes and take a deep sighing breath and relax.
Breathing through your nose connect to the breath coming in and out of your body.
Allow the breath to be relaxed and natural.
If you like you can place a hand onto the abdominals to feel the rise and fall of the breath as you inhale and exhale.
Now breathe in slowly to the count of 4 and then let go and allow your body to expel the air in an effortless exhalation.
You are not having to work for that exhalation,
It's just happening through the natural mechanics of breathing.
Do that a few more times breathing into a slow count of 4 and then letting the breath go.
Effortless exhalation.
Keep that process going but imagine that as you inhale the breath is coming in through the left nostril and as you exhale the breath is leaving the body through the right nostril.
This has a calming effect on the nervous system.
So breathing in through the left nostril to the count of 4 and then let go and exhale through the right nostril in an effortless exhalation.
Continue breathing in this way,
You may find the breath starting to slow down,
That's fine,
Just make sure you do not force the breath,
Hold the breath in or try to rush the breath in anyway.
Just keep the breathing and body relaxed.
If you feel uncomfortable at all just stop and rest but by keeping the breath at a pace that is comfortable to you,
So not rushing,
Over breathing or holding the breath,
It should feel really good.
So in through the left for 4,
Let go and exhale through the right.
Now leave the counting and the directed nostril breathing and just allow the breath to be natural and spontaneous,
Even and through both nostrils.
Just experience the beautiful,
Natural,
Spontaneous breath.
Guide.
You and Now gently bring yourself back into your body and your space you practice this regularly throughout the day to relieve stress and calm the body and mind Namaste
