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arun kumar kulshrestha <arunmonty368@gmail.com>

4:51 PM (0 minutes ago)

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​(Video Title Idea: 15-Minute Daily Pranayama for Stress & Calm | Guided Breathing Practice)

​(Intro Music & Visuals: Gentle, uplifting music fades in. A serene shot of nature or a softly lit room. A person sits comfortably on a mat.)

​0:00 - 0:45 (Introduction)

​(Instructor, warm and inviting, seated comfortably on a mat)

​"Hello everyone, and welcome back to [Your Channel Name]. If you've been feeling stressed, overwhelmed, or just a little low on energy, you're in the right place. Today, we're going to use the power of our own breath to find a sense of calm and clarity."

​"This 15-minute guided practice is perfect for beginners and requires nothing but a quiet space and a desire to connect with yourself. So, let's begin this journey inward."

​0:45 - 1:45 (Finding Your Seat & Grounding)

​"First, find a comfortable seated position. You can sit on a cushion, a chair, or cross-legged on the floor, whatever feels best for you. Make sure your spine is long and straight, like a tall tree rooted in the earth. Allow your shoulders to relax, and gently rest your hands on your knees."

​"Close your eyes, or soften your gaze downwards. Let's start by simply noticing the breath you're already taking. Don't change it—just feel the cool air entering your body and the warm air leaving. Take a moment to arrive fully in this present moment."

​1:45 - 4:15 (The Foundation: Deep Abdominal Breathing)

​"Now, let's intentionally deepen our breath. Place one hand gently on your lower belly and the other on your chest."

​"As you inhale, imagine a balloon filling up in your belly. Feel your hand move outward. Then, let the air naturally rise, expanding your ribs and slightly lifting your chest. Exhale slowly, first feeling your chest soften, then your ribs contract, and finally, your belly gently pulling inward towards your spine."

​"Inhale: Belly, ribs, chest. Exhale: Chest, ribs, belly. Let's find a smooth, continuous wave of breath. This is the foundation of all breathwork—a way to fully oxygenate your body and signal to your nervous system that you are safe and calm."

​(Visuals: Clear demonstration of hand placement and abdominal/chest movement. A subtle overlay could show the breath flow from the belly up to the chest.)

​4:15 - 9:00 (Balancing Breath: Nadi Shodhana)

​"Now, we'll introduce a powerful balancing technique called Nadi Shodhana, or Alternate Nostril Breathing. This helps to quiet a busy mind and harmonize the left and right sides of your brain."

​"We'll use a hand mudra. With your right hand, bring your index and middle fingers to the space between your eyebrows. Your thumb will close your right nostril, and your ring finger will close your left nostril."

​"We'll follow a simple pattern. With your thumb, gently close your right nostril. Exhale completely through the left. Now, inhale slowly through the left nostril."

​"Close your left nostril with your ring finger. Release your thumb and exhale slowly through your right nostril."

​"Inhale through the right nostril."

​"Close the right nostril with your thumb, release your ring finger, and exhale slowly through the left."

​"That is one round. Continue at your own pace. Inhale left, exhale right. Inhale right, exhale left. Keep the breath gentle and quiet. If it feels uncomfortable, simply return to your deep belly breath."

​(Visuals: Clear close-up of the hand mudra. A peaceful, focused expression on the instructor's face.)

​9:00 - 10:00 (Transition & Pause)

​"Gently release your hand and rest it on your knee. Keep your eyes closed and simply observe the sensations. You might feel a profound sense of balance and stillness. Just breathe naturally here, absorbing the effects of the practice."

​10:00 - 13:30 (Energizing Breath: Kapalabhati)

​"Let's move to an energizing and cleansing technique called Kapalabhati, or 'Skull Shining Breath.' This practice can help you feel refreshed and clear-headed. A quick note: If you are pregnant, have high blood pressure, or any abdominal issues, please skip this

Dr. Arun Kumar Kulshrestha & Jitendra Kumar