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Nadi shodhana, or alternate nostril breathing, guided step by step. You close one nostril, breathe in through the other, then switch. A balancing, quietly focusing practice – easier than it sounds.
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Practise sitting, and if you feel dizzy or your nose is blocked, simply return to normal breathing.
Sit with your back upright and your shoulders relaxed.
Rest your left hand in your lap.
Bring your right hand up towards your face. You'll use the thumb to close the right nostril, and the ring finger to close the left.
The other fingers can fold in, or rest lightly between your eyebrows. Whatever is comfortable.
Let's begin by breathing out gently through both nostrils.
Now close the right nostril with your thumb.
Breathe in slowly through the left.
Close the left with your ring finger, and open the right.
Breathe out through the right.
Now breathe in through the right.
Close the right, open the left.
Breathe out through the left.
That's one round. In left, out right. In right, out left.
Again. In through the left.
Switch. Out through the right.
In through the right.
Switch. Out through the left.
In through the left.
Switch. Out through the right.
In through the right.
Switch. Out through the left.
Keep the breath slow and soft. If your arm gets tired, you can rest it for a moment and continue.
In through the left.
Out through the right.
In through the right.
Out through the left.
Now continue on your own, at your own pace. Always switching after the in-breath.
I'll be quiet for a while.
Finish your round with an out-breath through the left.
Now lower your hand and breathe through both nostrils.
Notice the breath now. Does it feel more even on both sides?
Notice your mind. Is it a little quieter, a little more steady?
Rest here for a few more breaths.
When you're ready, open your eyes.