Learn an easy way to lower your stress level and quiet your mind

Do you experience times when your thoughts are racing and you feel a bit out of sync? Might these racing thoughts even keep you from falling asleep? It certainly happens to me. Let me introduce you to a secret weapon: alternate nostril breathing.

Alternate nostril breathing is a wonderful and easy-to-do yogic breath technique to help you manage stress. If done regularly, it may help you relax your body and mind, reduce anxiety, and help you be more mindful of the present moment. I find it particularly helpful to reduce racing thoughts when I'm feeling stressed or having trouble falling asleep.

Here is how to practice alternate nostril breathing:

• Sit in a comfortable, tall position with your legs crossed or sit at the front edge of a chair with your feet firmly planted on the ground.
• Rest your left hand on your left thigh or knee.
• Lift your right hand up toward your nose. You will be using the thumb and ring finger of your right hand for this technique. Either tuck your index and middle fingers towards your palm or place them onto your third eye (the area between your eyebrows).
• Close your eyes, exhale completely and then use your thumb to close your right nostril.
• Inhale through your left nostril slowly and steadily.
• Close the left nostril with your ring finger, open the right nostril and exhale slowly through this right side.
• Inhale through the right nostril and then close this nostril with your thumb.
• Open the left nostril and exhale slowly through the left side.
• This is one cycle.
• Continue for up to 5 minutes.
• Always complete the practice by finishing with an exhale on the left side.

I've created a short video for you where I demo this breath technique:

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​Click here to view this short demo video​

Before you start this breath technique, you might want to blow your nose to clear your nasal passages. If you're suffering from a cold or if your nasal passages are blocked for any other reasons, you might want to wait until they're clear before you practice this breath technique. Also, when closing your nostrils, you might want to place your finger at the higher, middle part of your nostril rather than the lower, fleshy part of your nostril. This will allow your nostrils to open up more easily when the pressure from the finger is released.

Let me know how this breath technique is working for you or if you have another breath technique you like to use. Are you curious about other breath techniques? Click here to download a primer on my favorite five breath techniques to lower stress.​

Best,
Christine

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