The Five Nyasa or Five Finger Breathing Technique
Rooted in yogic tradition, the Five Nyasa—or Five Finger Breathing Technique—gently connects the annamaya, pranamaya, and manomaya koshas. This practice helps dissolve excess stress, grounds the mind, and brings a deep sense of calm.
Combining focused breathing with mindful touch, this technique centers attention on each inhale and exhale while one hand slowly traces the contours of the other. It cultivates concentration, sensory awareness, and inner stillness, helping prevent the mind from wandering.
Five Finger Breathing activates the parasympathetic nervous system and encourages the release of endorphins—hormones that ease pain, reduce stress, and elevate mood.
How to do the Five Finger Breathing Technique
Begin by finding a comfortable seated position. Let your breath be full and intentional—from the beginning of the inhale to its peak, and from the top of the exhale all the way down. You’ll use both hands: one to trace the other.
Your eyes may be closed or gently open.
With eyes closed, your awareness turns inward—toward the rhythm of your breath, the sensation of touch, and the movement of your hand through space.
With eyes open, you add a visual element by watching the movement of your tracing hand, enriching the sensory experience.
Step-by-Step Instructions:
Place the pointer (index) finger of one hand at the base of your opposite thumb—where the thumb meets the wrist.
Inhale as you trace up the outside of your thumb, reaching the tip as your breath peaks.
Exhale as you trace down the inside of the thumb, landing in the valley between the thumb and index finger.
Repeat this pattern for each finger:
Inhale tracing up the side of the index finger.
Exhale tracing down the other side.
Inhale tracing up the middle finger.
Exhale tracing down.
Inhale tracing up the ring finger.
Exhale tracing down.
Inhale tracing up the pinky.
Exhale tracing down to the place where the pinky meets the wrist.
Now, reverse the direction:
Inhale up one side of the pinky,
Exhale down the other side,
Continuing this pattern finger by finger until you return to the thumb.
After about three full cycles, you can switch to the other hand.
When you’ve completed the practice—or whenever you feel ready—gently open your eyes if they were closed.
Carry the calm and clarity you've cultivated into the rest of your day.
Allow yourself to move forward with a quiet mind and an easy heart.
Namaste.
Bibliography
Cleveland Clinic. “Endorphins.”
Cleveland Clinic. “Try Five-Finger Breathing for Deep Relaxation.”
Harvard Health. “Endorphins: The Brain's Natural Pain Reliever.”
Cultivating Chill hopes you found the information and breathing practices informative and helpful. If you have any questions or want to share anything, please feel free to leave a comment.