5-10 Round Nadi Shodhana Breathing

In this simple, guided pranayama exercise, you will learn how to do Nadi Shodhana, or alternate nostril breathing. I explain the benefits of this breath which include bringing the two hemispheres of the brain into balance, as well as tapping into the parasympathetic nervous system. Then you will be guided in the hand positioning, the breath itself, and you'll be encouraged to lengthen the hold to experience greater peace and calming. You can listen to it to learn how to do the breath, follow along, and then do it on your own once you get the hang of it. Enjoy! Namaste.

Transcript

Today we'll practice Nadi Shodhana,

Alternate nostril breathing.

This technique helps to reduce mental turbulence associated with the effects of anxiety and insomnia.

It increases the benefits of nasal breathing and cleanses the nasal passages and the channels of Ida and Pingala.

These channels relate to the parasympathetic and sympathetic nervous system.

Additionally,

Nadi Shodhana helps to balance the left and right brain hemispheres,

Which brings us into a state of interoception or pratyahara.

To practice Nadi Shodhana,

Alternate nostril breathing,

Come into a comfortable seated position.

Take your right hand up toward your face and place the thumb of your right hand over your right nostril,

Your ring finger over the left nostril,

And the pointer and middle fingers over the midbrain region just between the eyebrows.

Take a breath in through both nostrils and exhale through both nostrils.

Now block your left nostril and inhale through the right nostril.

Hold and retain the breath,

Blocking both nostrils,

And exhale out through the left nostril.

Inhale through the left nostril,

Hold and block both nostrils,

Exhale out through the right nostril.

Inhale through the right,

Hold,

Block both,

And exhale through the left.

Continue this on your own,

Alternating the flow of air through both nostrils.

Inhaling through the left,

Hold.

Exhaling through the right.

Inhaling through the right,

Hold.

Exhaling through the left.

Inhaling through the left,

Hold.

Exhaling through the right.

Inhaling through the right,

Hold.

Exhaling through the left.

Inhaling through the left,

Hold.

Exhaling through the right.

Inhaling through the right,

Hold.

Exhaling through the left.

Inhaling through the left,

Hold.

Exhaling through the right.

Inhaling through the right,

Hold.

Exhaling through the left.

Inhaling through the left,

Hold.

Exhaling through the right.

Inhaling through the right,

Hold.

Exhaling through the left.

Inhaling through the left,

Hold.

Exhaling through the right.

Inhaling through the right,

Hold.

Exhaling through the left.

You can begin to extend the retention of your breath,

Feeling a slight lift through your pelvic floor known as Mula Bandha.

So start with the breath ratio of 1 to 1 to 1,

Where the inhalation,

The retention,

And the exhalation are all the same length.

Eventually you can move toward a breath ratio of 1 to 2 to 1,

Where the breath retention is twice as long as your inhalation and your exhalation.

Slowly release your hand back down and allow the breath to flow freely through both nostrils.

Notice any shifts you feel as a result of this practice.

Slowly drop your chin toward your chest and float your eyes open to a point.

Allow your gaze to float up and take in the rest of the room.

Namaste.