About this episode Discover your daily sanctuary with this guided breathwork routine, designed to help you reset and recharge. Through clear, intentional instructions, you'll learn powerful techniques to calm your mind, reduce stress, and restore balance to your day. This session offers a profound opportunity to cultivate inner peace and enhance your overall well-being, leaving you refreshed and focused.
0:00 A 2013 study found that just five minutes of Alternate Nostril Breathing can significantly lower your heart rate.0:17 In our last session, we used the structure of Box Breathing to find a point of calm.0:30 Today, we use a different kind of structure, not just to find calm, but to find BALANCE.0:43 Begin by finding a comfortable, tall seat.0:49 Allow your spine to lengthen.0:54 Shoulders soft.0:56 Let your left hand rest easily in your lap, palm facing up.1:05 Now, bring your right hand up toward your face.1:12 Gently fold your index finger and your middle finger down, so they rest near the base of your thumb.1:28 Your thumb, ring finger, and pinky finger remain extended.1:36 Your thumb will close your right nostril.1:43 Your ring finger will close your left.1:49 Take a deep, cleansing breath in through both nostrils.1:57 And a full breath out.2:00 Now, use your right thumb to gently close your right nostril.2:10 Inhale slowly and deeply through your LEFT nostril.2:17 At the top of the breath, close your left nostril with your ring finger.2:28 Both are closed.2:31 Hold for just a moment.2:34 Now release your thumb, and exhale completely through your RIGHT nostril.2:46 Inhale through the RIGHT nostril.2:51 Slow and steady.2:53 Close the right nostril with your thumb.2:59 A brief pause at the top.3:03 Release your ring finger, and exhale fully through the LEFT.3:12 That is one complete round.3:16 Continue on your own.3:19 Inhaling left.3:22 Exhaling right.3:24 Inhaling right.3:26 Exhaling left.3:28 Finding your own rhythm.3:32 A gentle, quiet current moving from one side to the other.3:41 When you next exhale through the left nostril, allow that to be your final round.3:53 Release your hand down to your lap.3:59 Keep your eyes closed.4:02 Just notice.4:04 The quiet.4:05 The space.4:07 The equilibrium.4:09 Carry this balance with you.
