About this episode Discover your daily sanctuary with this guided breathwork routine, designed to effortlessly reset your mind and body. Through clear, intentional instructions delivered by a seasoned coach, you'll learn powerful techniques to quickly release stress and reclaim your focus. Integrate this practice into your day to cultivate lasting calm, boost your energy, and enhance overall well-being.
0:00 A single deep exhale can trigger the vagus nerve, sending a signal to your brain that slows your heart rate in under three seconds.0:17 Last time, we explored the simple power of that intentional breath.0:26 Today, we refine the tool.0:30 We give it a specific target.0:34 Find a comfortable seat.0:37 Somewhere you can be still for the next few minutes.0:44 Let your spine grow long, your shoulders drop away from your ears.0:53 Close your eyes, or just soften your gaze.0:58 Bring your attention to your breath, just as it is.1:05 No need to change it.1:08 Just notice the air moving in and out.1:13 The natural rhythm of your body.1:17 Today we practice Nadi Shodhana.1:22 Alternate Nostril Breathing.1:25 It’s a simple, mechanical way to balance the two hemispheres of your brain.1:36 To calm your nervous system from the inside out.1:42 Here’s how it works in practice.1:46 Bring your right hand up toward your face.1:52 Fold down your index finger and your middle finger, so they rest on your palm.2:02 You will use your thumb to close your right nostril, and your ring finger to close your left.2:15 This is the only tool you need.2:19 Let your left hand rest in your lap.2:24 Take a deep breath in through both nostrils.2:30 And a full breath out.2:33 Now, gently close your right nostril with your thumb.2:40 Inhale slowly, quietly, through your left nostril.2:47 One… two… three… four.2:50 At the top of the breath, close your left nostril with your ring finger, and release your thumb from the right.3:05 Exhale through the right nostril.3:09 One… two… three… four… five… six.3:13 Now inhale through that same right nostril.3:19 Slow and steady.3:21 One… two… three… four.3:24 Close the right nostril with your thumb, release the left.3:32 Exhale through the left.3:35 One… two… three… four… five… six.3:40 That is one full round.3:43 We will continue.3:45 I will guide you.3:47 Close the right.3:50 Inhale left.3:51 One… two… three… four.3:54 Close left, exhale right.3:58 One… two… three… four… five… six.4:02 Inhale right.4:04 One… two… three… four.4:07 Close right, exhale left.4:10 One… two… three… four… five… six.4:14 Continue on your own now.4:18 In through the left.4:21 Out through the right.4:24 In through the right.4:26 Out through the left.4:29 Find your own rhythm.4:32 There is no rush.4:34 The whole point is to move slowly.4:39 Intentionally.4:41 If your mind wanders, bring it back to the feeling of the air.4:49 The sensation at the edge of your nostril.4:55 Let’s do two more rounds together.4:59 Close the right.5:01 Inhale left.5:03 One… two… three… four.5:06 Close left, exhale right.5:09 One… two… three… four… five… six.5:14 Inhale right.5:16 One… two… three… four.5:19 Close right, exhale left.5:22 One… two… three… four… five… six.5:26 Last round.5:28 Make it your most mindful.5:31 Inhale left…
Exhale right… Inhale right…
Exhale left… Now, release your hand.5:42 Let it rest in your lap.5:45 Keep your eyes closed.5:48 Breathe naturally, through both nostrils.5:53 And just notice.5:56 Notice the stillness.5:58 The quiet shift in your energy.6:02 The clarity.6:04 This is not magic.6:07 It’s mechanics.6:09 You just told your nervous system that it is safe.6:15 Carry this quiet with you.6:19 It is always available.6:22 You just have to remember how to access it.6:28 The balance you feel right now was there all along.
