Alternating Breathing - Nose Exercise
| Preparation for a Meditation Exercise |
| Kind of meditation |
concentration/breathing |
| Degree of difficulty |
Beginners |
| Recommended duration |
at least nine breaths |
| Posture |
sitting |
| Advantages |
It quickly relaxes your body and mind
After this exercise you will find it easier to meditate
You will fall asleep faster after doing your exercise
It makes it easier for you to focus and improves the effects of your efforts
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| Remarks |
A short exercise that quickly gets you into a meditative, relaxed state. An ideal exercise to start your meditation with. |
We have found you a special breathing technique that helps you to get into a deep state of relaxation quickly and easily with the result that you can do your meditation a lot more easily. The beginning of a meditation session is often a little difficult because we are still tense and restless. In such cases our mind is highly stimulated by distractions and before you know it you get the feeling that you will never get into the right mood or that today is not a good day for meditating. Of course this is all part of the game and we know that just like when we are going to practise a sport we have to do some warming up before we can really do things well. To be able to get into a meditative state sooner we can do some stretching or do the following, very effective, breathing exercise. As soon as you feel really relaxed after a few seconds or minutes you can go on with your real meditation. The exercise diverts our attention from our tensions to our breathing. Besides: breathing in through your left nostril relaxes people and that makes this exercise very effective in situations where you want to get rid of your stress quickly or want to fall asleep fast. Good luck!
Alternating Breathing through Nose Exercise
- Sit up straight, close your eyes and concentrate on your breathing
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Press you right thumb softly against the nasal bone of your right nostril
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Breathe in deeply and slowly through your left nostril
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Feel how the air passes through your nostril to your lungs
Keep your breath for a few seconds
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Close your left nostril with your ring finger and softly press against the nasal bone
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Remove your thumb from your nose and slowly breathe out all the air through your right nostril
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The breathing in and the breathing out should last equally long (if you can)
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In the same way breathe in through your left nostril and breathe out through your right nostril
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Do this exercise at least nine times and gradually increase that number to 25-30 times (if you can)
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When, after a few breaths, you feel fine and relaxed you start your meditation….
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