#MECFS Tips: 💖 Do this Short, Relaxing, #Meditation Practice, Before Going to Sleep Tonight!

Here are the instructions for the alternate nostril mindfulness breathing practice:

1. Sit in a comfortable meditation posture with your back straight and eyes closed. Take a few deep breaths to relax and calm your mind.

2. Inhale through both nostrils, raising your right arm to the level of your shoulder with your elbow bent. Use your middle finger to close off your right nostril. Hold your breath for a moment, then exhale deeply through your left nostril while keeping your right nostril blocked. Bring your elbow down in coordination with the exhale, expanding and contracting your rib cage and lung capacity like a bellows.

3. Inhale through both nostrils again, but this time raise your left arm up to the level of your shoulder, with your elbow bent. Use your middle finger to close off your left nostril. Hold your breath for a moment, then exhale deeply through your right nostril while keeping your left nostril blocked. As you exhale, bring your elbow down in coordination with the exhale, expanding and contracting your rib cage and lung capacity like a bellows.

4. Continue deep slow breathing this way, alternating nostrils for as long as you like, maybe three or nine rounds.

5. On the final exhale, lower your arm back to your lap or your side.

6. Take a few moments to observe the effects of the practice on your body and mind.

7. If you like, continue and do another round of alternate nostril breathing.

Remember to be gentle and mindful without forcing the breath. If you feel uncomfortable at any point, return to your normal breathing pattern and take a break.

For people with ME/CFS (Myalgic Encephalomyelitis/Chronic Fatigue Syndrome) or long COVID, alternate nostril breathing may offer several benefits. These conditions can cause fatigue, brain fog, and other symptoms that may affect breathing patterns and oxygenation of the body. Here are some potential benefits of alternate nostril breathing for people with ME/CFS or long COVID:

*Reduces stress and anxiety: Alternate nostril breathing is known to reduce stress and anxiety levels, which can be particularly helpful for people with ME/CFS or long COVID who may experience high levels of stress and anxiety due to their condition.

*Increases oxygenation: By focusing on deep, slow breathing and ensuring both nostrils are used equally, alternate nostril breathing can help increase oxygenation of the body. This can be beneficial for people with ME/CFS or long COVID who may experience shortness of breath or other respiratory symptoms.

*Improves mental clarity: The rhythmic breathing pattern of alternate nostril breathing can help calm the mind and improve mental clarity. This can be particularly helpful for people with ME/CFS or long COVID who may experience brain fog or cognitive difficulties.

*Boosts immunity: Studies have shown that alternate nostril breathing can boost the immune system by increasing the production of immune cells. This can be beneficial for people with ME/CFS or long COVID, who may have weakened immune systems due to their condition.

*Balances the nervous system: Alternate nostril breathing can help balance the sympathetic and parasympathetic nervous systems, which can help regulate the body's response to stress and promote relaxation.

Overall, alternate nostril breathing may be a useful tool for people with ME/CFS or long COVID to manage their symptoms and improve their overall well-being. However, it's important to consult with a healthcare provider before starting any new breathing techniques or exercise programs, particularly if you have a pre-existing medical condition.

Medical research has shown that even small amounts of meditation can have significant benefits to a person's wellbeing. Studies have found that regular meditation can reduce stress, anxiety, and depression, as well as improve cognitive function and overall mood. Additionally, meditation has been linked to improvements in cardiovascular health and immune system function. These findings highlight the potential of meditation as a simple and accessible tool for promoting health and wellbeing, even in individuals with busy schedules or limited time for self-care practices.

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May you find peace, joy, and well-being on your journey