Hello, friends! I am so glad you found this guide. I am thrilled to share a breathing practice, or pranayama, that has been essential to my meditation and yoga practice. Not only is it powerful, but it is also efficient; just 10 minutes or less is all you need to feel the effects of this pranayama. That makes it easy to carve out time for even on my busiest days.

Okay, so here is what you’ll need: a comfy place to sit. Yeah, that’s all! Were you expecting a long list?

I wanted to also quickly add that this specific breathing practice has been scientifically proven to eliminating immediate stress.

Sit comfortably with a tall spine. Relax your shoulders and your jaw. If you feel safe to, close your eyes or keep a half-gaze. Otherwise, it is fine to keep your eyes open. Take in your normal breathing pattern for a moment.

Next, use your dominant hand to hover in front of your nose. Pinch off your right nostril and inhale on the left nostril. At the peak of the breath, pinch off both sides, then exhale through the left nostril.

Inhale into the left nostril, pinch both sides, then exhale out of the right nostril.

Breathe into the right nostril, pinch, switch and exhale.

Inhale, pinch, switch, exhale.

Continue this pattern for as long as you’d like. When finished, return to normal breathing and seal your session.

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