Video Below!
When your day has been too much and you want to catch your breath, this method of alternate nostril breathing may help you do a simple re-boot. Estrangement, and just daily life, can be very wearing. This breathing is safe and subtle enough to do many places—for example in line at the grocery store. Practice at home first, and then quietly try it when one of your hands is free.
How to Practice Alternate Nostril Breathing (Slow & Steady)
Find a Comfortable Seat: Sit tall and comfortably, either cross-legged on the floor or with both feet flat on the ground in a chair. Rest your left hand softly on your lap.
The Hand Position (Vishnu Mudra): Lift your right hand toward your nose. Fold your index and middle fingers down toward your palm, keeping your thumb, ring finger, and pinky extended. (This is the classic position, and it is elegant, but I have also found I can use my thumb and forefinger!)
Your thumb will control your right nostril.
Your ring finger (and/or pinky) will control your left nostril.
Begin with a Full Exhale: Take a deep breath in through both nostrils, and let it go completely with a slow, smooth exhale.
The Cycle:
Close your right nostril gently with your thumb.
Inhale slowly and quietly through your left nostril.
Switch: Close your left nostril with your ring finger, release your thumb, and exhale slowly through your right nostril.
Inhale slowly through that same side (right nostril).
Switch: Close your right nostril with your thumb, release your ring finger, and exhale slowly through your left nostril.
The Rhythm: That complete back-and-forth makes up one full round.
To Close: Always finish your final cycle by exhaling through your left nostril. Lower your hand and take a few normal, effortless breaths before opening your eyes.
A Few Tips for Keeping it Slow and Soothing:
Keep it effortless: No need to use force, strain, or gasping—aim for the opposite!. Your breath can be soft, smooth, and quiet—like a gentle whisper or silk sliding through your nose and nasal passages.
No breath-holding needed—normal breathing helps: For a calming somatic practice, skip any intense breath-retaining holds; just let the inhale flow seamlessly into the exhale.
Start small: 5 to 10 slow rounds (about 3 to 5 minutes) signals safety to your vagus nerve and shifts your body out of fight-or-flight.
Please let me know how this exercise was useful, or if it wasn’t! I want to learn from you what you find most helpful. Estrangement drains us in every way possible. Slowing down and easing the strain can help us get through the rougher patches.
Best,
Kathy
You can contact me through the Chat, the Comments, or email me: ksinsheimermft@gmail.com
This is the 7th in Dear Estranged’s Somatic Exercise Series