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Alternating Nostril Breathing Exercise [Script]

Alternating Nostril Breathing Exercise [Script]

Here you will find the script for the Alternating Nostril Breathing Exercise

This Yogi breathing exercise uses balancing your breath between your nostrils. The effects of these types of mindfulness exercises are: improving brain activities, breathing new life into yourself, cleaning your lungs, calming an irritated mind, connecting the left and right hemispheres of the brain, improving your sleep , preparing for meditation, regulating your body temperature, strengthening tranquility, and healing and strengthening energy flows.

Balancing Breathing Between Your Nostrils – The Exercise Script

  1. To begin this exercise, sit comfortably back with your back straight and gently close your mouth. Place your left hand in an open position on your left thigh. An open position means that your palms are facing up.
  2. Bring your right hand in front of your face with your palm facing you, bring your index and middle fingers together and touch the skin between your eyebrows.
  3. Take some normal breaths in this position while relaxing your shoulders.
  4. You’re about to use your right thumb to close your right nostril, and your right ring finger or right little finger to close your left nostril.
  5. Start by closing your left nostril with your right ring or little finger. Inhale through your right nostril and exhale through your right nostril. Repeat this five times. Use normal, natural breaths without forcing.
  6. Now release your left nostril and close your right nostril with your right thumb. Gently inhale and exhale gently through the free left nostril. Do this again five times. Don’t force your breath, and if you need a break you can take a short breath through both nostrils. This exercise is intended to be refreshing and balanced. It shouldn’t feel like hard work.
  7. The next step is to keep alternating between the nostrils. Close your right nostril with your right thumb and only take one breath in through your left nostril. Then close your left nostril with your ring finger or little finger. Lift your thumb and exhale through your right nostril. Then inhale through that same nostril. Close that right nostril again with your thumb and lift your other finger to exhale. You have now had one round. Do three to five rounds. After a while you will become more practiced and you can do several rounds.
  8. When you are done with the exercise, rest both hands on your thighs, palms facing up, while taking deep, natural breaths through both nostrils. Now be mindful about as many subtle changes in your energy, in your mind and in your balance as possible.

That was the exercise again.

About The Author


Hello! Thanks for reading these articles. My intention is to make happiness as simple and clear as posssible. By the way, excuse my English. I am not a native English speaker since I live in Amsterdam. Much appreciated if you use the comments to make suggestions on my grammar. See ya in another blogpost!