Alternating Nostril Breath | 10-Minute Calm

Find peace, balance and mental clarity with ten guided rounds of alternating nostril breathing, traditionally known in Sanskrit as Nadi Shodhana Pranayama. This 10-minute practice includes an optional gentle breath hold, followed by a short period of stillness to rest in the peace, calm and balance you have created. Returning practitioners can skip the introduction and begin at 2:12.

CONTRAINDICATIONS: Practise without the breath hold if you are pregnant or have unmedicated high blood pressure, cardiovascular concerns, respiratory difficulties or glaucoma. Avoid practising while acutely unwell or congested. Stop and return to natural breathing if you feel dizzy, uncomfortable or short of breath. Seek medical advice if uncertain.

Transcript

Hello and welcome. My name's Christian and I'm going to take you through an alternating nostril breathwork practice. So this technique is fantastic, It's very gently bringing your body into balance, Helping you find peace and calm. The technique itself Basically, We close off one nostril and either inhale through the other nostril or exhale through it. We're going to rotate our way through, Starting with the left nostril. You can close off the nostrils simply by holding a hand up and closing off the nostril in any way that you want with any finger. If you want to use the technique that I'm going to do, I find this one is helpful for long practice like we're going to do today. Use the index finger, The next finger, You place onto your third eye the gap between the eyebrows so you're supporting it. And then you can splay the thumb and middle finger. You can at any stage support that right arm with the left if you need to. So when I ask you to, I'm going to ask you to exhale. We're going to use the nostrils through this practice all the way through. You're going to exhale into the lungs, You'll close off the right nostril with the thumb. You'll then inhale through the left nostril. I'll ask you then to close off the left nostril with a little finger or if you prefer, Depending on the size of your hand, You can use your ring finger or any finger. Then exhale through the right nostril. We'll inhale through the right nostril. Close off the right nostril and then you'll exhale through the left. That's classed as one round. I'd encourage you not to force the breath. So when you close off the nostril, However you're going to do it, Inhale through the nostril, Breathe into your belly, Then your chest on the inhale. And then as you exhale, Release the breath, But not forcing it. If you force the breath, You have problems with potentially pushing any mucus or anything into your sinuses. You won't be able to do this practice if you're congested, So you're very welcome to do a balanced breath just by using your mouth if you wish whilst we do this, But alternating nostril breath ideally uses the nose. Going to do a nice long round of this breath technique, Culminating in a breath hold at the end for those who'd like. If you feel at any stage you start getting a bit dizzy or just don't feel comfortable, Then just stop and just let yourself return to your natural breath and everything will settle. But it is a gentle practice. If you're unsure before we started whether this is suitable for you, Then please do read the contraindications that are part of the description for this practice. Good. Before we start, Just take a moment to get comfortable. Close the eyes or have a soft gaze. And then just take a moment to follow the next gentle breath into the centre of you. And sum up in a few words to yourself. How you're feeling physically. And then do the same emotionally. And mentally. All we're doing is understanding where we're starting from before we start the practice. And when you're ready. Invite you to bring the right hand up, Index finger, The next finger onto the third eye, Supporting the right arm at any stage with the left if you need to. Using your nose throughout, Through lips gently touching. I invite you now to exhale, Empty the lungs as quickly as you can. Close off the right nostril. Inhale through the left, Breathe into the belly. Close off the left nostril, Exhale through the right. Inhale through the right. Close off the right, Exhale through the left. That's one round. Inhale through the left. Close off the left, Exhale through the right. Inhale through the right nostril. Close off the right, Exhale through the left. Inhale through the left. Close off the left, Excel to the right Inhale to the right. Close off the right, Exhale through the left. Inhale through the left. Close off the left, Excel to the right. Inhale to the right. Close off the right, Exhale through the left. Inhale through the left. Close off the left, Exhale to the right Inhale to the right. Close off the right, Exhale through the left. Halfway. Inhale through the left. Close off the left, Excel to the right. Inhale to the right. Close off the right, Exhale through the left. Inhale through the left. Close off the left, Exhale through the right. Inhale to the right. Close off the right, Exhale through the left. And now to the left. Close off the left, Exhale to the right. Now to the right. Close off the right, Exhale through the left. Last round. Inhale through the left. Close off the left, Exhale to the right Inhale to the right. Close off the right, Exhale through the left. When you finish the exhale, Release the right hand down. Now take the biggest inhale you can manage and hold it. Fully inflate the lung. And then hold the inflated lungs. Keep hold of them as you draw the chin into the spine. You squeeze the pelvic floor creating that energy lock. And as you hold the breath, Relax your arms and shoulders. Eyes closed or a soft gaze. And fear. Gently challenge yourself with your breath on. Imagining that breath. Still contains all that energy and vitality that you inhaled from the universe. Infusing yourself with it as you hold the breath. And simultaneously that breath has the power to take from you. Any negativity. Any negative patterns or loops? Any limiting beliefs? An exchange will take place. When you feel that urge to release. And that may happen for some faster than others. But when you do with an open mouth and a cathartic sigh, Just let it all go. Smiling as the first gentle breath returns. Just sit. And feel. Feel the balance. Between energy and thought. And peace. Vitality. And calm. You find that harmony. Nothing but you. And your gentle breath. Just letting yourself feel the power of the breath and the effects that it can have upon you. To help you bring. Everything into balance. And calm. And stillness. And when you're ready. Slowly flicker the eyes open if they're closed. Carry that beautiful smile on your face and that feeling of balance. With you into the rest of your day. Namaste. Please take your time. And thank you so much for joining me. And I look forward to seeing you again very soon.

Reviews

Yet another superb breathwork practice, thank you so much!
🙏💚👏🏼👏🏼