Covid-19 HSE Clinical Guidance and Evidence

• Involves: Using your fingers to breath
• Time it takes: Approx. 1 minute and 24 seconds
• Audience: Busy colleagues who are having challenges get to sleep or returning to sleep
• Preparation: Practice reading the exercise once or twice through
• What people say about this exercise: Helped get to sleep or return to sleep. Found it relaxing.

This is a mindfulness yoga breathing practice, which promotes relaxation and can help you with getting to sleep and returning to sleep.

1. If it feels ok to do so, please close your eyes.
2. To begin take one deep breath in and out.
3. Take your dominant hand and point your thumb and index finger
4. Place your thumb on your nostril letting no air in or out
5. Then through the other open nostril breath in for a count of 6
6. Then place your index finger on the other nostril to block both nostrils and hold your breath for 6
7. Keeping your index finger on one nostril, release your thumb to breath out for 6
8. Placing your thumb back on the nostril hold for 6
9. Repeat this 3 times.

Rebecca Corr, Trainee Clinical Psychologist