0:00 A 2013 study found that just five minutes of alternate nostril breathing can significantly lower your heart rate.0:18 In our last session, Admin, we worked with intentional breathing to find your center.0:31 Today, we use a specific, ancient structure to bring that balance into even sharper focus.0:46 This practice is called Nadi Shodhana, which translates to "channel purification." It doesn't require belief.1:03 It just requires your breath.1:08 Let's begin.1:10 Find a comfortable seat.1:14 Spine tall, but not rigid.1:18 Shoulders soft, away from your ears.1:24 Allow your eyes to gently close.1:29 Just for a moment, simply arrive.1:34 Notice the weight of your body in the chair.1:41 The feeling of the air on your skin.1:47 And the natural rhythm of your breath, just as it is.1:56 No need to change anything yet.2:01 Now, bring your right hand up toward your face.2:08 We'll create a hand position called Vishnu Mudra.2:16 Fold your index finger and your middle finger down toward your palm.2:27 Your thumb, ring finger, and pinky finger remain extended.2:36 Your thumb will gently close the right nostril, and your ring finger will gently close the left.2:52 If this feels awkward, you can also rest your index and middle fingers on the space between your eyebrows.3:09 Find what works for you.3:13 There is no perfect way.3:17 There is only your way.3:20 Rest your left hand comfortably in your lap, palm facing up.3:30 Take a deep, clearing breath in through both nostrils.3:39 And a full, slow exhale out through both.3:45 Now, use your right thumb to gently close your right nostril.3:55 Inhale slowly and deeply through the left nostril.4:03 One… two… three… four.4:07 At the top of the breath, close the left nostril with your ring finger, so both are now gently closed.4:23 Hold the breath for just a moment.4:29 A point of stillness.4:32 Now, release your thumb and exhale slowly and completely through your right nostril.4:45 One… two… three… four… five… six.4:51 Making the exhale a little longer than the inhale.4:59 Stay here.5:00 Inhale through the right nostril.5:06 Slow and steady.5:08 One… two… three… four.5:12 Close the right nostril with the thumb.5:18 Both are closed.5:21 A brief, quiet pause.5:24 Release your ring finger and exhale fully through the left nostril.5:35 One… two… three… four… five… six.5:40 That is one complete round.5:45 We will continue.5:47 Inhale through the left.5:51 Close.5:52 Hold the stillness.5:55 Exhale through the right.5:59 Letting everything go.6:03 Inhale through the right.6:07 Filling up.6:08 Close.6:09 A moment of quiet suspension.6:14 Exhale through the left.6:18 A complete release.6:21 Again.6:22 Inhale left.6:24 Smooth and silent.6:27 Pause at the top.6:30 Exhale right.6:32 Soft and long.6:34 Inhale right.6:36 Drawing in calm.6:39 Pause.6:40 Centered.6:41 Exhale left.6:43 Emptying completely.6:46 Continue on your own for three more rounds.6:53 Your own pace.6:55 Your own rhythm.6:58 There is no rush.7:01 Just the simple flow of breath.7:06 In one side, and out the other.7:11 Finding a rhythm that feels balancing.7:17 Calming.7:18 Let your next exhale be through the left nostril.7:26 After that exhale, release your right hand down to your lap.7:36 Keep your eyes closed.7:39 Return to your natural breath.7:44 Flowing in and out of both nostrils now.7:50 And just… notice.7:53 Notice the quality of your mind.7:58 Notice the feeling in your body.8:03 There may be a sense of quiet.8:08 A sense of balance between the right and left sides.8:17 You don't have to search for it.8:22 Simply be open to what is here.8:27 The two sides of your body, and your mind, are in communication.8:37 You just spent five minutes making that conversation clear.8:46 This equilibrium is now your baseline.8:53 Carry it with you.
