The yoga tradition teaches us that pranayama or breath retention can help us turn within.
And this practice called nadi shodhana helps us balance the left and the right channels of the body called ita and pingala.
And you'll want to make sure you grab a Kleenex and maybe blow your nose because this can be a little restrictive if your nasal passages are congested.
And you'll want to begin by taking some deep breaths in through both nostrils before we begin.
Deep breath in and feel the belly expand,
Feel the chest expand,
Shoulders roll open.
And exhale.
Exhale all the breath out.
So deep breath in.
See if you can make this breath deeper.
Feel all the ribs expand.
Then exhale.
Exhale deeply.
Open up.
And exhale.
And so keep those deep breaths while I explain nadi shodhana.
So we'll use the right hand if you're right handed or left hand if you're left handed.
So whatever hand you're using you close off the right nostril and inhale deeply through the left nostril.
As soon as that inhale is complete you close off the left nostril and exhale through the right nostril.
Exhale completely all the air out and then inhale through that same right nostril.
So as that inhale is full and complete you close off the right exhale through the left.
So that's one round.
So let's do three rounds together and then you can practice on your own for a few moments.
So bring your one finger to your right nostril.
Inhale,
Breathe in deep through the left.
Deep breath in and exhale.
Close off the left nostril.
Breathe through the right.
Inhale through the right.
Exhale through the left.
So that's one round.
Inhale through the left.
Close off the left.
Exhale through the right.
Exhale through the right.
Close off the right.
Exhale through the left.
Inhale through the left.
Close off the left.
Exhale through the right.
Inhale through the right.
Close off the right.
Exhale through the left.
Now continue on your own.
Breathing in deep,
Feel the expansion of each nostril on the inhale and the release on the exhale.
Notice the temperature of the breath on the inhale and the warmth on the exhale.
Keep the spine tall.
Keep breathing.
Keep breathing.
Make sure that your exhales are complete.
That means they're not forced but you're exhaling all the air out slowly.
You can even notice the tempo.
Maybe notice the count on the inhale and notice the count on the exhale,
Seeing if you can make that just a count or two longer.
By making the exhale longer,
We actually engage the parasympathetic nervous system which induces a state of healing,
Of restoration.
So that our breath helps us recenter ourselves,
Helps us tune within.
It's also a telltale sign of what our body is going through.
Sometimes in moments of anxiety,
We might feel our breath much more rapid.
Sometimes our breath is incomplete so we don't take a full inhale or a full exhale.
That too can bring us out of balance.
So pranayama can be a sort of meditation practice on our own to help us concentrate or it can begin a meditation or a prayer practice because we're better tuned within.
So the next time you exhale through your left nostril,
You can release the hands back onto your lap and feel the liberation of the breath.
How freeing it is to breathe through both nostrils at the same time.
So now that we've tuned into the breath,
We can stay here for a few moments and engage in a meditation or prayer practice.
We can go about our day or our evening with a little bit more awareness of how our breath can help restore us to a steadier state.
So anytime you feel a little out of balance,
Come back to nadi shodhana.
And with all healing practices that we engage in,
Be sure that you be a model of healing to others as you go about the rest of your day or evening.
Take care.
