Balancing Breath Practice (8 mins)

Practice Your Balancing Breath

Now it is time to experience the centering power of alternate nostril breathing. This guided practice will walk you through the hand positions and rhythm step by step.

Before you begin:

• Sit comfortably with your spine upright

• You can sit against a wall, in a chair, or on the ground. Choose whatever helps you feel relaxed and alert

• If your nostrils are blocked, rest your hands on your legs and simply visualize the breath flowing from side to side

What you will learn:
Two different hand positions, or mudras, so you can choose what feels best for your body. This practice helps balance your brain hemispheres, center your energy, and quiet the mind.

The rhythm:
Inhale left, exhale right
Inhale right, exhale left
Let the breath be long, slow, quiet, and silky smooth.

After the practice:
Take a moment to notice how you feel. You may sense more clarity, balance, or inner steadiness. Many people describe feeling more centered and fully present in the moment.

This simple tool can support you throughout your day, bringing calm focus whenever you need it most.