Hábito de 1 minuto · #155
Hábito de 1 minuto para 4 de junio
Alternate nostril breathing (1 round)
Por qué este hábito ayuda
This ancient technique balances both sides of your brain and nervous system—like a system reboot for your stress levels.
Just a minute of this can help you feel calmer, clearer, and more focused without needing to sit still for a full meditation session.
Lo que harás en 1 minuto
- Reduces stress and anxiety by calming your nervous system.
- Improves mental clarity—great before meetings, study sessions, or big decisions.
- Can be done anywhere, anytime—no gear, no yoga mat needed.
- Gently energizing and grounding at the same time.
- Brings balance between the left and right brain hemispheres.
Resumen rápido
Alternate nostril breathing—called 'nadi shodhana' in yoga—has been used for centuries to bring harmony and calm.
You simply close one nostril while inhaling and exhaling through the other, then switch. It’s like giving your brain a massage through your breath.
Lo que dice la ciencia
Cómo empezar ahora mismo
- Sit upright and take a normal breath before starting.
- Use your thumb and ring finger to gently close each nostril.
- Inhale through one nostril, close it, exhale through the other—then reverse.
- One round takes about 30 seconds—do two if you like the effect.
Cómo adaptar este hábito
Si tienes poco tiempo por trabajo
Try this before a Zoom call to enter with calm and focus.
Si tienes hijos
Invite your child to try it with you—it becomes a calming game!
Si estás estudiando o en formación
Use this technique before studying or a test to clear your mind.
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💬 Tus Historias de Éxito
I tried alternate nostril breathing before a team presentation, and I felt way less jittery than usual. It gave me a weird sense of control and presence I didn’t expect!
— Fatima
