Alternate Nostril Breathing

Keep focusing on your breath, noticing its natural rhythm as it flows in and out. Feel the air filling your lungs, expanding your chest, and belly. As you exhale, feel a sense of release, allowing your body to settle into relaxation. Bring your right hand to your face, placing your thumb gently on your right nostril and your ring finger on your left nostril.

We’ll begin by gently closing your right nostril with your thumb and inhaling slowly and deeply through your left nostril. Feel the cool air entering your body, traveling down into your lungs, expanding your chest. Once you’ve inhaled fully, close your left nostril with your ring finger, release your thumb from your right nostril, and exhale slowly through the right nostril. Notice the sensation of the warm air leaving your body, the gentle release of tension with the exhale.

Now, inhale through your right nostril, feeling the air fill your lungs, bringing a sense of calm and clarity. Close your right nostril again with your thumb, release your ring finger from your left nostril, and exhale slowly through the left nostril. Continue this pattern, alternating nostrils with each inhale and exhale, finding a rhythm that feels soothing and natural. Feel the balance and harmony created by this practice, the calming effect on your mind and body.

As you continue with this breathing practice, bring your awareness to the sensations in your body—the movement of air through your nostrils, the rise and fall of your chest, the subtle shifts in balance. Allow yourself to be fully present with each breath, noticing how it affects your body and mind. You might imagine the breath as a gentle breeze, flowing through you, bringing peace and relaxation. Feel the calming, balancing effect on your nervous system, as if each breath is a wave gently washing over you.

Imagine now that each inhale is drawing in calm, positive energy, and each exhale is releasing any stress or tension. Feel this energy moving through your body, balancing your mind, calming your heart, and grounding your spirit. Allow yourself to sink deeper into this state of calm, letting each breath bring you a little closer to inner peace. You might visualize this breath as a flowing river, cleansing and refreshing your entire being.

As we bring this practice to a close, gently release your hand back to your lap and return to your natural breathing rhythm. Notice the sense of calm and balance that remains, the gentle stillness in your body and mind. Take a few deep breaths, grounding yourself in this peaceful state. Notice if there is a feeling of lightness, clarity, or perhaps a different sensation altogether. When you're ready, gently open your eyes or lift your gaze, carrying with you the balance and calm that this practice has cultivated. Know that you can return to this alternate nostril breathing whenever you need to calm your mind and find balance.