Hello and welcome.
This meditation is about nasal breathing.
If you want to know more about why nasal breathing is important,
Check out my morning insight on nasal breathing,
Where I explain everything about the mechanics and benefits of breathing through your nose.
This session is about enhancing your capacity for nasal breathing.
So let's start by making sure you are able to breathe through your nose at all times.
You may sometimes find that nasal breathing is impossible or difficult because you are experiencing a blocked nose.
So today I'd like to introduce you to a simple technique that I borrowed from breathing expert Patrick McKeown.
This technique will free your nose from blockages.
The practice is mixed with mindful and controlled slow breathing,
Which will allow you to relax while clearing your nose.
There are two things to be aware of before we start.
First,
This technique involves holding your breath.
So if you're pregnant,
If you have high blood pressure,
If you suffer from panic,
Anxiety,
Asthma or another respiratory condition,
Take it very,
Very easy and do not hold your breath for long.
If you know you're not a nasal or slow breather yet,
Just start with five seconds and build up from there.
You will know you have held your breath for too long if after your breath hold you lose control and breathe fast and erratically.
If all is well,
After the breath hold you are able to calmly inhale and control your breathing.
Second,
This technique will focus your awareness inward on your bodily sensations,
Especially when you close your eyes.
For some of us this is easy and it will enhance the experience.
And for some of us this is not easy or may evoke an anxious response.
If during the practice you struggle with nasal breathing,
You feel out of breath or feel anxious,
I suggest you open your eyes and focus your attention on an object close to you to find calm in the world around you before you return back inward.
Always feeling free to skip around until your breathing has calmed down.
During the practice we will also sway and move our heads and upper body because movement will produce more carbon dioxide,
Which is the primary molecule that will pop your nostrils open.
Okay,
Whenever you're ready,
Let's begin.
Sit in a comfortable seated position.
Take a few regular breaths,
Preferably through the nose or if you can't yet through the mouth.
And close your mouth.
Take a small breath in through the nose,
Out through the nose,
Hold the nose and hold your breath for as long as you feel comfortable.
Sway your body and head from left to right as you do this.
When you feel a strong tendency to gasp for air,
Let go of your nose,
Inhale and calm your breathing immediately.
If you feel comfortable,
Let's repeat this process five more times.
Be mindful to go at your own pace.
Take a few regular breaths,
Take a breath in and out through the nose,
Hold the nose,
Hold your breath.
Try to relax in the breath hold.
Sway and move your head and your upper body.
And when you feel the need to inhale,
Inhale and calm your breath.
Being aware of the air entering your nose and leaving your nose,
Calmly breathing through the nose.
Next round.
Take a nasal breath in and out,
Hold the nose,
Hold the breath.
Relax,
Sway and move and inhale when you feel the need to.
When you've calmed your breathing,
Count the seconds it takes you to inhale and to exhale.
Three more.
Small nasal breath in and out,
Hold the nose,
Hold the breath.
Relax,
Move and inhale when you need to.
Calm your breathing,
Count the seconds on the inhale and exhale.
And allow a second pause between inhales and exhales.
Two more.
Small breath in and out,
Hold,
Relax,
Move,
Inhale when you feel the need to.
Calm your breathing and see if you can gently slow down your breath,
Making the exhale one second longer than the inhale and expanding your breath at your own pace.
Last one.
Small breath in,
Out,
Hold,
Move,
Inhale when you need to.
And calm your breath.
Well done.
This simple technique will clear your nose 99% of the time.
You may have noticed that the time we spent in between the breath holds,
Lengthening the breath through the nose,
Has induced calm and clarity in your mind.
You can do this meditation anytime you feel nasal obstruction is preventing you to breathe through your nose.
Anytime you feel out of breath,
Stressed,
Overly activated or anxious.
Thank you for taking the time to improve your breathing capacity and become aware of this stillness and clarity that comes from simple nasal breathing.
Have a lovely rest of your day.
