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Center with alternate nostril breaths

August 18, 2019

Settle and clear your mind, get focused and ease stress with alternate nostril breaths. Here's how...

 

Sit comfortably with your spine straight (it still works if you stand, just be sure you feel the four corners of your feet on the floor so you are grounded).

 

Bring the pointer and middle fingers of your right hand to the space between your eyebrows.  

 

Close your eyes (or take a soft gaze) and breathe deeply through your nose.

 

Close your right nostril with your right thumb. Inhale slowly through your left nostril. Notice your belly rising as you breathe. Try not to rush. Instead, give yourself time to feel the vitality of your breath moving though your body.

 

Close both nostrils, briefly pausing the breath.

 

Release your right nostril only and exhale slowly until all the air has been released – then pause. Notice the feeling of your belly and lungs contracting.

 

Inhale slowly through your right nostril.

 

Close both nostrils, briefly pausing the breath. 

 

Release your left nostril only and exhale slowly until all the air has been released – then pause. Pay attention to any sensations you notice in your body.

 


Inhale slowly through your left nostril.

 

Continue alternating for three to five minutes ending with an exhalation out of your right nostril. Return your attention to your breath, and the sensation of breathing, each time your mind wanders away. 

 

 

 

 

 

 

 

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