I'd like to introduce you to a really nice practice,
The alternate nostril breathing exercise.
So what we're going to do here is you're going to take your right hand.
The thumbs out.
You're going to put your first finger and the middle finger at the base of the thumb.
With the third finger and the pinky out like this.
So you're like this.
We're going to be doing is we're going to be changing sides.
And just like I've talked about,
Thinking about the breath is out in first exhale and release,
And then inhale.
That's exactly what we're doing on this practice.
You're going to breathe out in on one side,
And then we're going to change sides.
So I want to show you just technically how this works.
And then we're going to do a few together.
So you're going to start off Exhale with both nostrils.
Now I'm going to breathe in.
Then you're gonna take your right thumb.
Close off the right nostril with the right thumb.
Exhale with the left.
Inhale left.
Then taking the third finger,
You're gonna close off the left nostril out with the right.
And with the right.
Then taking the right thumb,
Close off the right,
Out with the left.
Then in with the left.
So if you notice what it is.
If you find yourself getting lost.
It's out,
In,
Change sides.
Out,
In,
Change sides.
Only using the right hand.
Left hand,
Just keep relaxed.
On top of the knee,
Palm up,
Palm down in your lap.
Doesn't matter with the left.
We're just using the right.
Out,
In,
We change sides.
What we're going to do also is we're going to do a few both sides.
We're going to do it more,
A little more powerfully and a little more of like a cleansing feel.
It's almost like a really nice practice if you got your sinuses blocked.
And then we're going to get quieter and a bit more subtle.
Okay.
Make sure you feel comfortable with your posture,
Remember?
The feeling of the spine rising,
You feel very tall,
Sense of dignity.
Yet very relaxed at the same time.
Make sure it's tension-free body,
Body like cotton.
So take XL,
Empty,
Empty,
Empty.
Now breathing in.
Taking your right thumb,
Exhale.
Remember,
Strong,
Powerful breaths right now.
After you inhale,
Third finger closes off the left,
Out,
In with the right.
So you're breathing really strong,
Really powerful,
Cleansing-like.
So if someone's sitting next to you,
They're going to be hearing you breathe right now.
All your awareness here at the nose.
Now let's make it a bit quieter.
Now that person sitting next to you cannot hear your breath,
Even though you know you're breathing really deep.
Very quiet and subtle.
Do a couple more each side,
Out and change sides.
And we're just going to finish up here.
And you can release and breathe out through both nostrils.
Really nice practice to use anytime throughout your day.
And remember,
You can use it in many different ways.
You could use it as we did at the beginning,
Where you're doing pretty strong,
Real kind of feeling of cleansing.
It's like if the nose is stuck and you're trying to cleanse your sinuses.
And then just go more and more subtle.
And it's a really nice training for the mind as well to really maintain focus.
Remember,
Just out in,
Change sides.
Out in,
Change sides.
Thanks for joining me.
Have a great day.
