Today it's all about the breath.
No pictures to imagine, nothing to figure out.
Just breathing, done slowly and on purpose.
These breathing exercises for calm take a minute to and learn,
then they're yours.
Before a hard phone call, or at bedtime.
Sit up tall, but not stiff.
A chair or a cushion is fine.
Let your left hand rest on your knee, and let your eyes close.
If you feel dizzy at any point, just stop and breathe normally.
You're in charge here.
We'll start with the three-part breath.
Belly, then ribs, then chest.
Breathe in, and fill the belly first.
Let it get round.
Keep going...
the ribs widen out to the sides.
And the top of the chest lifts, just a little.
Now breathe out, the other way round.
Chest, ribs, belly.
Slow.
Again.
In...
belly, ribs, chest.
And out...
chest, ribs, belly.
One as more,
slow as you can without straining.
In...
And all the way out.
Now, alternate nostril breathing.
In Sanskrit it's called nadi shodhana.
It sounds fancy.
It's actually pretty simple, and it's lovely for evening out a scattered mind.
Bring your right hand up to your face.
Your thumb will close the right nostril.
Your ring finger will close the left.
It feels a bit awkward the first time.
Everyone fumbles.
That's fine.
Breathe out fully through both nostrils first.
Close your right nostril with your thumb.
Breathe in through the left.
Switch.
Close the left, open the right.
Breathe out through the right.
Now breathe in through the right.
Switch.
Close the right, open the left.
Breathe out through the left.
That's one round.
Let's do five, slowly.
I'll count.
Round one.
In through the left.
Switch.
Out through the right.
In through the right.
Switch.
Out through the left.
Round two.
In through the left.
Switch.
Out through the right.
In through the right.
Switch.
Out through the left.
Keep the breath quiet and smooth.
No need to suck the air in hard.
If your arm gets tired, prop your elbow up on your other hand.
Round three.
In left.
Switch.
Out right.
In right.
Switch.
Out left.
If you lost count somewhere, don't worry about it.
Your mind wandered, which is what minds do.
Just pick up here.
Round four.
In left.
Switch.
Out right.
In right.
Switch.
Out left.
Last round.
In left.
Switch.
Out right.
In right.
Switch.
And out left, long and slow.
Let your hand come down and rest.
Now let the breath do whatever it wants.
No counting.
Notice both sides of your nose.
Does one feel more open?
Or do they feel about even now?
Notice the rest of you too.
Maybe steadier.
Maybe a bit quieter behind the eyes.
Just stay with it.
Bring both hands to your heart, one over the other.
Take one easy breath in, through both nostrils.
And let it go.
Feel your hands rise and fall.
That's the same breath you just spent six minutes It's with.
there any time you need it.
Wiggle your fingers.
Roll your shoulders.
And when you're ready, open your eyes, nice and slow.