Breath-work for Anxiety Relief

When anxiety feels overwhelming, a simple breathing technique called Nadi Shodhana (Alternate Nostril Breathing) can help calm the mind and body. This practice helps balance the energy in your body, promoting calmness and focus.

Why Nadi Shodhana Helps with Anxiety:

• Regulates the Nervous System: Alternating nostrils activates your body’s relaxation response, reducing anxiety.

• Calms the Mind: Focusing on your breath helps quiet anxious thoughts and brings you into the present moment.

• Balances Energy: This practice helps balance your body’s energy, calming the “fight-or-flight” response caused by anxiety.

• Improves Focus: As anxiety decreases, it’s easier to concentrate and stay grounded.

How to Practice Nadi Shodhana:

1. Find a Comfortable Seat:

   Sit somewhere quiet and comfortable. Keep your back straight and relax your body to feel grounded.

2. Set Your Intention:

   Acknowledge any anxiety or stress. With each breath, remind yourself that you’re letting go of tension and bringing in calm.

3. Get Your Hands Ready:

   Bring your right hand to your face. Place your index and middle fingers on your forehead, with your thumb closing your right nostril and your ring finger closing your left nostril.

4. Close the Right Nostril and Inhale Through the Left:

   Close your right nostril with your thumb and take a slow, deep breath in through your left nostril for a count of 4. Picture calm energy filling your body.

5. Hold the Breath:

   Close both nostrils and hold your breath for a count of 4. This helps create space and calmness.

6. Exhale Through the Right Nostril:

   Open your right nostril and slowly exhale through it for a count of 6. Imagine releasing tension and anxiety with each breath.

7. Inhale Through the Right Nostril:

   Inhale deeply through your right nostril for a count of 4, bringing in peaceful energy.

8. Hold the Breath Again:

   Close both nostrils and hold your breath for a count of 4. Let your body absorb the calm energy.

9. Exhale Through the Left Nostril:

   Open your left nostril and exhale slowly through it for a count of 6. Let go of any remaining stress or anxiety.

10. Complete One Cycle:

    That’s one cycle. Repeat for 5-10 minutes to help your mind and body relax.