The Yoga Sutras Of Patanjali 2.49 - That posture being acquired, the movement of inhalation and exhalation should be controlled. The Secret Power of Yoga - Nischala Joy Devi-2.49 The universal life force (Prana) is enhanced and guided through the harmonious rhythm of the breath (Pranayama).
Nadi Suddhi - alternate nostril breathing

S:Nadi Suddhi - alternate nostril. Slow and controlled inhales and exhales.
M:Will ask the client to self report how many times he practiced.
A:Client will practice anytime of the day for 1 week, 3 minutes each day, or whenever he remembers.
R:Reduce stress.
T:1 week, daily, 2-5min

Male, 49 years old, high stress career. Constantly in high stress meetings, bi monthly work travel, stress of supporting family, has 2 children in college to pay for and 2 elderly parents to worry about. He has gout, gained weight in the last 2 years, sleep apnea and some ringing in the ears.

I would explain why pranayama will not only help with stress and down regulate our nervous system but allow us to be more focused for when he's at work and needs to be focused. I would read The Secret Power of Yoga by Nischala Joy Devi- 2.49 - The universal life force (Prana) is enhanced and guided through the harmonious rhythm of the breath (Pranayama). I would demonstrate to my client how to do alternate nostril breathing and then guide him through as we do it together.

Raja Yoga - Sutra 2.49 Yoga sutra of Patanjali

- I used the pranamaya kosha - breathing practice under a IY Hatha class and also falls under the 8 Limbs of Yoga

- Slow deep steady breathing will activate the parasympathetic nervous system which will help reduce stress and decreases heart rate which will help reduce overall blood pressure.

Client was receptive to doing the alternate nostril breath with me. He did expressed it is probably unlikely he would do it in the office because he didn't want others to see what he was doing. I suggested that he can envision and visualize his breath going up the right side of the nostril and out the left side and vise a versa so no one would know.

I asked my client to practice at least everyday for a few minutes a day either before, during or after work. I suggested he can visualize his breath on his commute home from work on the train so no one would know. He can envision the breath going up the right and down the left and then the other way. We would follow up a week later.

I did demonstrate and was able to achieve my plan however, my client did express that he probably was not going to do it at work because he didn't want others to see what he was doing, touching his nose etc.

He did report back to me that he was able to do it a few times in the morning and once visualizing during his commute but didn't do it at work. He expressed when he did do alternate nostril breathing, he did feel relaxed and would try to do it more. He did like it better when we did it together.

I did have to adapt about the visualization of the breath and explain that visualizing the breath is just as powerful as the physical alternate nostril breathing. I learned that I was quick to think of another way to do alternate nostril breath when my client expressed he didn't want to touch his face in front of others,

I would approach it the same way and it went well. Looking back, I should have selected another type of breath so my client wouldn't have to touch his face or feel it wasn't practical during work hours. In the future, I will recommend 3 part breath so he can do it quietly without anyone noticing.

• Nadi-Shodhana-How-to-Practice-Alternate-Nostril-Breathing.pdf
• Alternate-Nostril-Breathing-How-Why-To-Practice-–-Cleveland-Clinic.pdf