0:00 A 2013 study showed that just five minutes of alternate nostril breathing can significantly lower your heart rate.0:15 Not in theory.0:17 In practice.0:19 Last time, in episode twenty-one, we used the power of your diaphragm to reset your system.0:31 Today we use that same intentional breath to bring your body into balance.0:41 So find a comfortable seat.0:45 Let your spine grow tall.0:48 Allow your eyes to close, or soften your gaze toward the floor.0:57 Just arrive here.0:59 In this chair.1:01 In this moment.1:03 Notice the air on your skin.1:07 The feeling of your feet on the ground.1:12 Take one deep breath in through your nose.1:18 And let it all go.1:20 Now, bring your right hand up toward your face.1:27 We're going to create a simple shape with your fingers.1:34 Fold your index finger and your middle finger down, so they rest on your palm.1:45 Your thumb, your ring finger, and your pinky finger are extended.1:54 This is the only tool you need.1:58 Your thumb will gently close your right nostril.2:04 Your ring finger will gently close your left.2:11 Bring your hand to your nose.2:15 Rest your thumb lightly on your right nostril.2:21 Rest your ring finger lightly on your left.2:27 No pressure yet.2:29 Take a deep breath in through both nostrils.2:35 And a full breath out.2:38 Empty completely.2:40 Now.2:41 Gently press your right thumb to close your right nostril.2:49 And inhale through your left nostril.2:54 Slow and steady.2:56 For four… three… two… one.2:59 Close your left nostril with your ring finger.3:06 Both are closed for just a moment.3:10 Release your thumb, and exhale through your right nostril.3:18 All the way out.3:20 Six… five… four… three… two… one.3:25 Stay here.3:26 Inhale through this same right nostril.3:32 For four… three… two… one.3:35 Close the right nostril with your thumb.3:41 A brief hold.3:42 Release your ring finger, and exhale through the left nostril.3:51 Slowly.3:52 For six… five… four… three… two… one.3:57 That is one full round.4:00 You’ve got the rhythm now.4:03 We will continue.4:06 Inhale, left.4:08 Exhale, right.4:09 Inhale, right.4:11 Exhale, left.4:13 Inhale, left.4:15 Smooth and easy.4:17 Exhale, right.4:19 Inhale, right.4:21 Let the breath be effortless.4:25 Exhale, left.4:27 Continue on your own.4:29 Follow that same pattern.4:33 In left, out right.4:35 In right, out left.4:38 There is no rush.4:40 There is only your breath.4:44 I’ll be quiet for a few moments.4:48 Finish the cycle you are on.4:52 Ending with an exhale through your left nostril.4:59 When you’re done, release your hand down to your lap.5:06 Keep your eyes closed.5:09 Breathe normally, through both nostrils.5:14 And just notice.5:17 Notice the stillness.5:19 The quiet in your mind.5:23 The feeling of air moving freely.5:27 Notice the equilibrium you can access, anytime you need it.5:35 You just did the work.5:38 You did not find balance.5:41 You created it.
