Week 3 – Single Nostril Breath
LESSON SUMMARY:
This video introduces single nostril breathing, a technique to improve breath control and relaxation for singing. Drawing from Pranayama yoga, it enhances focus and breath management, benefiting singing performance.
DAILY ACTIVITIES
Lesson Focus: Building deep breath control, reducing anxiety, and strengthening breath support through a calming, yoga-based technique.
Day 1: Watch & Try the Technique
Activity:
Start your journey with single nostril breathing. Learn the basics, feel the difference, and get comfortable with the flow.
What You’ll Do:
Watch the “Single Nostril Breath” video.- Gently close your right nostril and breathe in through your left, then exhale.
- Repeat 3 full breaths, focusing on slow, deep belly expansion.
Goal: Get familiar with the technique and notice how it changes your breath awareness.
Day 2: Switch It Up
Activity:
Now try closing your left nostril and compare how the breath feels.
What You’ll Do:
- Gently close your left nostril.
- Inhale through your right nostril and exhale slowly.
- Alternate between nostrils for 3 rounds.
- Reflect: Which side feels easier? More relaxed?
Goal: Build control and flexibility on both sides of the body for better balance in breath.
Day 3: Add a Singing Phrase
Activity:
Today, we’ll combine nostril breathing with a short vocal phrase.
What You’ll Do:
- Do 3 single-nostril breaths to get grounded.
- Hum or sing a simple phrase right after the final breath.
- Reflect: Did your breath feel more supported? Did you feel more focused?
Goal: Connect breathing directly to vocal practice for a stronger start.
Day 4: Count the Breath
Activity:
Use counts to control your breathing rhythm and deepen your inhale/exhale control.
What You’ll Do:
- Inhale for 4 counts, hold for 2, exhale for 6 counts (through one nostril).
- Repeat for 3 full cycles.
Goal: Strengthen pacing and consistency of your breath to support longer phrases.
Day 5: Calm + Control Drill
Activity:
Use this breathing to reduce tension before singing, and then test your voice.
What You’ll Do:
- Complete 3 single-nostril breaths.
- Sing a short phrase from a song (or hum if preferred).
- Reflect: Did it feel easier? Were you more relaxed?
Goal: Use breath to manage nerves and improve singing performance under pressure.
Day 6: Mindful Breathing Moment
Activity:
Bring the breath into a quiet moment in your daily life — no singing required.
What You’ll Do:
- Pick a moment (before school, during a break, before bed).
- Do 3–5 rounds of single nostril breath.
- Observe your mood, your breath, and your body.
Goal: Connect the breathing technique to calmness and body awareness — not just singing.
Day 7: Final Flow + Reflection
Activity:
Wrap up the week with a final full practice and reflection.
What You’ll Do:
- Do 3 rounds of your preferred nostril breathing (switching if desired).
- Sing or hum through one of your songs.
- Reflect: Has your breathing changed? Do you feel more focused, strong, or calm?
Goal: Cement nostril breathing as a go-to tool for both singing and self-regulation.
PARENT TIP (Optional)
Encourage your teen to use this technique before performances or auditions. It’s a great way to calm nerves naturally — and you can even join in to show support!
Hey there! This video is all about an awesome breathing technique called single nostril breathing. It’s a cool way to help you with singing by improving your breath control and calming your mind. This technique comes from a yoga practice known as Pranayama, which is super ancient and has been helping people focus and relax for thousands of years.
What You’ll Learn
- Breathing Technique: You’ll discover how to do single nostril breathing by closing one nostril and taking deep, slow breaths through the other. This helps you take deep belly breaths, which are super important for singing.
- Benefits for Singing: By practicing this technique, you’ll get better at controlling your breath. This means you’ll have more power and support for hitting those high notes and holding them strong, just like a pro!
- Relaxation: Besides improving your singing, it also helps you stay calm and focused when you perform, and it’s great for relaxing whenever you feel stressed or anxious.
How to Do Single Nostril Breathing
- Close One Nostril: Use your finger to gently close your right nostril.
- Inhale Deeply: Breathe in slowly through your left nostril, feeling your belly and ribs expand.
- Repeat: Do this a few times, switching nostrils if you like, and notice how your belly rises and falls with each breath.
Practice this breathing technique for a few minutes every day, and you’ll notice a big improvement in your singing and confidence. Plus, it’s a great way to relax and take care of your body and mind.
Instructor: Meghan
Meghan McCall is an experienced singer-actor, who has been described by The Washington Post as having “bell-like clarity and fine control” and “a radiant full-bodied voice.”
She has performed all over the world, including performances at Carnegie Hall, the Kennedy Center, and more. In addition, her film roles have been featured on major networks such as NBC, Discovery Channel, and Lifetime.
Throughout her performing career, Meghan has helped many clients find their voice – whether for public speaking, singing on stage, or just for recreation.