Today we're going to practice alternate nostril breathing also known as Nadi Shadoahana.
This is a traditional yogic breathing technique.
Where we alternate breathing through the right and left nostrils.
It's a simple practice,
But it can be a wonderful way to shift our attention away from bias.
Everything happening around us.
And bring it back to our breath.
And our body.
Why might you practice alternate nostril breathing?
One of my favorite reasons to use this practice is that it gives the mind something very specific to focus on.
When you're feeling distracted,
Mentally busy,
Overwhelmed,
Or simply having trouble settling down,
Following the pattern of the breath can help bring your attention into the present moment.
Instead of trying to tell yourself.
Stop thinking.
You're giving your mind a job.
Follow the breath.
The slow,
Controlled breathing involved in the practice may also encourage the body to move toward a calmer,
More relaxed state.
What are some benefits for the mind with alternate nostril breathing?
The breathing technique may help you feel more focused and present.
Less mentally scattered.
Calmer during periods of stress.
More prepared for meditation.
More aware of your breathing patterns.
And being mentally refreshed after a busy day.
I like to think of it as a reset button for your attention.
You don't necessarily need your thoughts to disappear.
Instead.
You're practicing bringing your attention back to the one thing,
That one breath.
Again and again.
What are some benefits for the body?
Because we're intentionally slowing down and controlling the breath,
This practice can also encourage physical relaxation.
You may notice your shoulders begin to soften.
Your facial muscles relax.
And your breathing becomes slower and more comfortable.
Slow breathing practices can support the body's relaxation response.
And may help reduce feelings of guilt.
Physiological arousal associated with stress.
And there's another benefit that I think is especially important.
Breath awareness.
Many of us don't notice how we're breathing throughout the day.
It's something that just comes and goes.
We may breathe quickly or shallowly when we're stressed without even realizing it.
A breathing practice like this.
Gives us an opportunity to reconnect with the breath.
And to notice what our body is doing.
When is the best time to practice?
The great thing about alternate nostril breathing.
Is that you don't need a long practice.
Even just a few minutes can be useful.
You can try it in the morning.
If you'd like to begin your day feeling centered and focused.
Great time.
Try it before yoga or meditation.
To help transition from everything that's happening outside of your practice to what's happening within your own body.
Try it during a stressful day.
When you notice that your thoughts are racing or you're having difficulty concentrating.
Try it after work.
As a transition between your workday.
And your evening.
And you may enjoy practicing it before bed.
If slow breathing helps you unwind.
If you find the technique mentally engaging rather than relaxing,
However.
Choose a simpler,
Slow breathing practice at bedtime instead.
Most importantly.
Alternate nostril breathing isn't about performing at the breath perfectly.
It's about slowing down.
It's about paying attention.
And it's about creating a few moments.
Where you intentionally reconnect to your mind.
Your breath.
And your body.
So as we practice today.
Don't worry about whether you're doing everything perfectly.
Keep the breath gentle.
Keep it comfortable.
And simply notice how you feel before you begin.
And how you feel.
When you're finished.
So let's grab a tissue.
I like to start by blowing my nose because we are going to be manipulating through our nostrils.
So just take a little blow.
Release a little of that sinus congestion that you might have.
And let's start.
We'll begin with our right hand.
You're going to take three fingers down so you have your thumb and your pinky finger extended.
Then turn those fingers toward your nose.
Take your thumb and block your right nostril.
Inhale,
Breathe in through your left.
Now bring your pinky finger to your left nostril and exhale,
Breathe out your right nostril.
Keep your fingers right where they are.
Inhale through the right.
Switch thumb to right nostril,
Exhale out the left.
Keep your hand where it is,
Inhale.
Switch,
Exhale.
Keep your hand there,
Inhale.
Switch,
Exhale.
Inhale.
Switch,
Exhale.
Inhale.
Switch,
Exhale.
Let's do a few more rounds together.
Inhale.
Switch,
Exhale.
Inhale.
Switch,
Exhale.
Inhale.
Switch,
Exhale.
Inhale.
Switch,
Exhale.
One more full cycle,
Inhale.
Switch,
Exhale.
Last time,
Inhale.
Switch,
Exhale.
Very nice.
Now,
If you need to blow your nose again,
Grab your tissue.
You feel clear,
Released,
Relaxed.
Let's roll our shoulders.
And we're ready to go on with our day feeling different than when we started.
Thanks for joining me today.
