5-Minute Breathing Meditation for Focus and Energy

Hi, my name is Chloe Freytag and welcome to Get Healthy U TV meditations. Today, we're doing a five minute breathing meditation to increase energy and focus. So believe it or not, the way that we breathe naturally can produce either more levels of energy or less levels of energy depending on which nostril is dominant. Now, throughout the day, you might not be aware of this but you always have one nostril that's taking in more air than the other. That's just how it works and so this exercise, this technique we're going to utilize will be strengthening our right nostril because that's the one that we want to be more dominant when we want more energy, when we wanna focus, when we wanna really get in the moment, be able to get stuff done.

So how we'll do this, you'll sit in a comfortable position. If that's cross legged on the floor, that works. Maybe sitting on a pillow or blanket or sitting in a chair also. You can even do this at the office like this is something you can do anywhere. Wherever you can be comfortable sitting up tall, lifting up your chest, your hands rest onto your knees.

Now, I'll show you this first before we close our eyes because what we'll do is bring our left hand up and either use your thumb or your pointer to block your left nostril off manually so that you'll only breathe through the right one. So you can do this with your thumb or with your pointer. Now, we'll take breaks in between. We'll do this for a little bit and then we'll go back to both nostrils and you can kind of notice how it feels, how the breathing becomes different when you block it off versus not, okay? So when I say bring up your hand to block your nostril, you can keep your eyes closed but go ahead and do that, yes?

So keep the right hand resting on your knee or in your lap the whole time. Now that your spine's lifted up tall, you can choose to either close your eyes or just softly gaze downward and here we'll take a big deep breath in to start. Big deep breath out. Starting to bring your left hand up to either block off with your thumb or your pointer your left nostril and just breathe through the right. Long deep breaths in and long deep breaths out.

Now, if this nostril for example feels a little stuffy or clogged, you can always kinda softly open the left nostril so it's not completely blocked but do your best to really focus as much breath going just through that right side as possible. Breathing in and out only through our right nostril. Keep your face relaxed, keep your chest relaxed. Wherever you are, take one more big breath in through the right, hold the breath there for a moment and exhale out through the right. Let your left hand fall into your lap around your knee for a moment.

Keep your eyes closed and just breathe comfortably through both nostrils. Big breaths in, big breaths out. Notice if you feel any difference from that minute of just breathing through the right. Maybe you do, maybe you don't. Just notice where you're at.

A few more deep breaths in, deep breaths out. However you feel is totally okay. Take another full inhale now through both nostrils. Full breath out. Once more, bring that left hand up.

Either block with your pointer or your thumb and only breathe through your right nostril. Really see how slow and full you can take that breath. Now that you've done this once, it kind of becomes a little bit more familiar. Keep that breath flowing in just through the right nostril. Keep your left one as blocked off as is comfortable.

Eyes are still closed or softly gazing down. Take a couple more breaths just through the right. Take a deep inhale through your right nostril and exhale the air out. Once more, the left hand drops down and just breathe long and deep. Regular deep breathing.

Keep your body relaxed. Keep your eyes closed. Letting all your attention come into that breath as full, as deep as you can make it. Take a few more breaths here through both nostrils. Full inhalation in.

Let all the air go. And one last time, we'll bring our left hand up blocking off the left nostril with either the pointer or the thumb continuing to breathe only through that right nostril. Big full breaths in. Third round here. We're really strengthening that right airway.

Breathe full breaths. Sending that energy, that focus into your body, into your brain. Keep the eyes closed or softly gazing down. You've got a couple more breaths. And take your last deep inhale in through your right nostril and gently exhale out through the right.

Let the left hand fall into the lap around the knees once more breathing normally. Noticing if you feel a bit more energized, more focused, ready to go out into your day and get whatever done you need to get done. Softly, you can open your eyes back up and that concludes our meditation for today here at Get Healthy U TV. Thank you so much for taking the time to meditate with us and remember, this is something super accessible. Just a few minutes can really produce an effect in your body.

Be sure to check out all of our other meditations as well and we hope to see you here again some time. Thank you.