Hello. In this video we are going to practice what's called Noddy show Donna or alternate nostril breathing. And this is one of my favorite breathing exercises for the boss hand OSHA as it simulates both sides of the brain referred to as the ADA in the pin block. It helps calm the central nervous system. It clears what are called our Nadi. And our bodies are just energy channels running through our body.

And when they're blocked, right, they cause issues in other parts of our body. Another great thing about this breathing exercise is at helps enhance our focus or concentration. And I think most of you have been through our entire course so far. So we all know that one of those most common one of the most common bought to imbalances is that inability to focus the mind pinging from one idea to the next, moving back and forth you between the past and the future and having a hard time finding its way to the present. So to practice this breathing exercise, you want to find a comfortable seat. You could also sit on a pillow or rolled blanket to elevate the hips.

If you'd like to put even sit against the wall, that's going to help keep the spine a little more rough. And then once you find that comfortable seat, you're going to let your left hand rests on your lap and you're going to draw your right hand to your face letting your ring finger come to your left nostril. Your thumb come to your right nostril and your piece fingers are going to reach for that space right between your eyebrows. And I'm going to recommend that you keep the eyes closed during this process. To begin, inhale through both nostrils and then you're going to love your right nostril with your thumb apps help fully through your left Inhale through your left nostril, pull out of the left, exhale fully through the right. Inhale through the right nostril.

And therefore the right nostril exhale flowing through the left. And so this was one complete round of Nadi showdown. And as you practice this bribe, see if you can let your inhales and your exhales match one another. So that means maybe you inhale for a count of four or maybe five, and then you want that exhale to be accounted for or five as well. And then if your breath is feeling good, you feel that fluidity inhales and exhales. are easily able to match one another, you can add what's called hooba or prorack retention.

And that just means you're going to hold your breath at the top of each inhale. And you're going to hold your breath at the bottom of each exhale and see if you can let that breath retention. Also be that same count as your inhale and your exhale. So I hope you enjoyed this video, go ahead and give it a shot.