Who DOESN’T need more ways to calm down with all the unknowns going on right now. The whole world is stressed because of COVID-19. Some because they have to wear a mask. Others because no one is wearing a mask. So much conflict. What is a person to do? Calm down of course. Ground yourself. Work to relax.
So how Do you ACTUALLY calm down on your own? I know! I am a therapist!
I am currently working on some videos to demonstrate some calming techniques you can do in your own home…
In this article we are going to talk about Alternate Nostril Breathing.
I first learned about this technique when I was in undergraduate school at University of Denver. In a Wellness Class for Athletes we learned and practiced this in class. WOW! I couldn’t believe how I felt my body melt and my thoughts float away just by using Alternate Nostril Breathing. There is different theories about why it works (Google it if you like). But I am not sure if it matters as long as it does work.
I would not know where to begin to write out the directions… So here is a video:
OK maybe I should try:
- Get yourself in a peaceful place and set your intention to calm yourself
- Use your thumb to close off one of your nostrils and take a nice slow breath in
- At the top of your breath release the nostril with your thumb and plug the other nostril with your index finger.
- Exhale
- At the bottom of the breath switch back to plugging the first nostril with your thumb again.
- Repeat and repeat and repeat
See the video was better wasn’t it?
I know I know it looks really weird. But there are more “covert” ways to do this breathing technique once you get used to it. And now you know about it you may see other people using Alternate Nostril Breathing to slow their heart rate and quiet their mind.
My favorite place to have clients “catch” someone using this technique is in basketball games on the free throw line. It is very common to teach this to basketball players to help improve their free throw %. The free throw line is a great place to be calm and have control of your body and a calm mind.
Obviously if you are congested this is NOT the technique to try at this time. Wait until both nostrils are working! Also if you get agitated or dizzy for any reason go back to normal breathing ASAP.
Let me know how it works out for you!
Kelly Burris, LMFT (CA 86688) is a therapist specializing in trauma and EMDR. Kelly sees clients at her office in San Clemente and online for therapy via HIPPA compliant telehealth. Kelly is also an EMDRIA Consultant in Training (CIT) and helps other clinicians become confident in using EMDR. Appointments can be made here!
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