About this episode This calming audio guide takes you through an evening breathwork routine designed to help you reset and recharge after a busy day. With clear, gentle instructions delivered by a seasoned coach, you'll learn when to deepen your breath and when to pause, fostering relaxation and mental clarity. By the end, you'll feel centered and refreshed, equipped with a simple practice to unwind and prepare for restful sleep.
0:00 A single fifteen-minute session of this technique measurably balances activity between the left and right hemispheres of your brain.0:17 Last night's breathwork was about resetting the system for sleep.0:26 Tonight is about finding its center.0:31 So find your seat.0:34 Upright, but not rigid.0:37 Allowing the spine to be long.0:41 The crown of the head lifting toward the ceiling.0:47 Let your hands rest on your knees for just a moment.0:54 Palms up or down.0:57 Whatever feels right.1:00 Close your eyes.1:02 Or soften your gaze to a single point on the floor in front of you.1:11 And just arrive.1:13 Noticing the breath as it is.1:17 No need to change it yet.1:20 Simply feeling the air move in… and out.1:26 This practice is called Alternate Nostril Breathing.1:33 Nadi Shodhana.1:35 Its purpose is harmony.1:38 Now, bring your right hand up toward your face.1:44 Let your left hand stay resting on your knee.1:50 With your right hand, gently fold your index finger and your middle finger down, so they rest at the base of your thumb.2:07 You will use your thumb to close your right nostril.2:14 And your ring finger to close your left nostril.2:20 Your pinky finger just rests.2:24 This is the hand position.2:28 Thumb and ring finger, ready to move.2:33 Take a deep, cleansing breath in through BOTH nostrils.2:40 And a long, slow breath out through BOTH.2:46 Now… gently close your right nostril with your thumb.2:53 And breathe IN through your left nostril.2:59 For four… three… two… one.3:02 Close your left nostril with your ring finger.3:08 Both are closed.3:11 Hold the breath.3:13 Release your thumb, and breathe OUT through your right nostril.3:21 For four… three… two… one.3:25 Breathe IN through the right nostril.3:30 Four… three… two… one.3:33 Close the right nostril with your thumb.3:38 Hold.3:39 Release your ring finger, and breathe OUT through the left.3:47 Four… three… two… one.3:50 That is one complete cycle.3:54 We will continue.3:56 In through the left… four… three… two… one.4:02 Close and hold.4:04 Out through the right… four… three… two… one.4:10 In through the right… four… three… two… one.4:16 Close and hold.4:18 Out through the left… four… three… two… one.4:24 Continue on your own.4:27 Following this rhythm.4:30 Left in, right out.4:32 Right in, left out.4:35 Smooth.4:36 Silent.4:37 And steady.4:38 Let your mind simply follow the path of the breath.4:45 Complete the cycle you are on.4:49 Finishing with an exhale through the left nostril.4:56 When you are done… gently release your right hand back down to your knee.5:06 Keep your eyes closed.5:09 Breathe normally, through both nostrils now.5:15 And just notice.5:17 Notice the feeling of stillness.5:21 The sense of quiet.5:24 The feeling of balance you have created.5:29 This centered quiet is always available to you.5:36 You just built the path back to it.
