A Breathing Exercise To Keep You Calm (And Sane) Over the Holidays

Alternate-nostril breathing can help you survive – and thrive – the season.

Marcela Christjansen

Articles\Mindful, Articles\Yoga

alternate nostril breathing, breathing practices, exercises, holidays

As an Amazon Associate, Breathe Together Yoga earns from qualifying purchases.

While “it’s the most wonderful time of the year” rings true for many people, most meet the holiday season with mixed feelings. We may meet the time of giving, great food, and sharing new moments with family, friends, and coworkers with excitement. And, yet, these same things make this a busier, more stressful time of the year.

What we need is a way to support ourselves, so that we can actually enjoy all of the joy that comes with the holiday season. No matter what we have on our schedule (or plate), taking the time to check-in, calm the nervous system, destress, and recharge is always worthwhile. If you have five minutes to spare (and I believe we all do), consider spending less time on your screens and trying Alternate-Nostril Breathing (ANB). ANB is one of my go-to breathing practices, especially when I’m in need of calming, centering, and balance. Let’s give it a try:

Find a place where you can sit comfortably. This can be at home, your workplace, or even when you are out and about. If you’d like, you can use a timer (I like the Insight Timer app).
As you settle onto your seat, take a moment to notice how you are feeling. Let yourself know that the next five minutes is time is for you; you will take care of things you need to right after. I guarantee, if you dedicate this time for yourself, you will feel better and may even notice you’ll be able to do things more efficiently.
Set your timer for three to five minutes. Close your eyes, and take a few focused, smooth breaths. Relax your shoulders, eyes, and jaw.
Taking your right hand, fold your middle and index fingers in toward your palm.
- With your right thumb, gently lock your right nostril so no air can go through.
- Take a long, deep inhale through your left nostril. Shortly hold your breath.
- Lock the left nostril with your right ring finger. Release the right nostril and smoothly and fully exhale.
- Inhale through the right nostril and briefly hold your breath. Lock the right nostril and release the left nostril.
- Exhale smoothly and fully through the left nostril.
- Continue alternating nostrils after each inhale.
Follow these steps until your timer rings (or any time you feel ready to finish).
Take a few moments, allowing time for your breath to settle back to its normal rhythm. Notice how you feel, and slowly open your eyes.

Try this simple technique over the holidays – and beyond!

Marcela Christjansen

Marcela is a yoga teacher and passionate lover of all things leading to living your best life, based in Los Gatos, California. The practice of yoga was introduced into her life in her early 20s, when she left her beloved Mexico for what would be a whole new life of constant change. For the first time, yoga became her “home within herself“ – a safe, consistent, and ever reliable home no matter where she went. As a lover of growth and continuous learning, she wanted to share the benefits and offerings of the practice and become a teacher. When she’s not teaching or practicing, you can find her enjoying her family, friends, and dog Luna.

A Sleep Manifesto – Sleep First Then Rock Your Life

Let’s explore why we need more rest.

Shine Your Way to Firefly | Izumi Sato

We aim to improve the flexibility of hamstrings and shoulders, as well as the strength in the arms, thigh adductors, and the core. Variations are offered to develop the sense of balance on the arms. It is an exploration of your own expression in Firefly, whatever stage of life you’re in.

Introduction to the Buddhist Mudras | Izumi Sato

Mudras are highly stylized and symbolized as non-verbal communication. In this introduction to the Buddhist mudras, we will learn five Buddhist mudras and the mudras of the five wisdoms, or five Buddhas. After learning the forms and meanings of the mudras, it’s fun to observe the arts such as Buddha sculptures and paintings.

Chanting Gayatri Mantra With Mudras | Izumi Sato

In this mantra, the 24 Mudras are practiced while chanting the Gayatri Mantra which has 24 syllables. Gayatri Mantra is dedicated to Savitri, a Vedic sun deity. Among various translations of the mantra, I introduce the first line by Tias Little and the rest of the lines by Swami Vivekananda.

6 Ways To Develop Healthy Habits This Summer

Forming new habits or having a different mindset can be a challenge, so how long does it take to form a new, healthy habit?

I am Imperfect and Totally Lovable, Just Like You

As we all come out of isolation, I find myself teetering between wanting to hang back in the world of the remote, or to bring myself deeply into community.

Ayurveda Essentials

In this course students are presented with the foundations of the science of Ayurveda, the sister science of Yoga. Students will focus on preventative health care and health promotion using the philosophy and practices of Ayurveda in conjunction with yoga.