My name is Eric,
And today we are going to be practicing Nadi Shadna,
Also known as alternate nostril breathing.
The focus with learning this technique is to help us ground,
Clear our energetic channels,
And bring about balance so we can show up more regulated,
Resourceful,
And ready to receive.
Within our lesson today,
I will share with you the benefits of this technique,
How to practice,
And then you are invited to join in a guided session with me.
In preparation,
Please find a comfortable position and environment to breathe free of distraction.
You are also welcome to have a journal handy in case you would like to jot down any observations or notes to help integrate this technique into your daily routine.
Finally,
Please share any comments,
Questions,
Or suggestions that you may have,
As I love engaging with my students on a deeper level.
With all that said,
Let's get settled,
Take a deep breath in through the nostrils,
And get ready to perfect our balancing act with Nadi Shadna.
This is an ancient breathing technique derived from the yogic lineage of Pranayama,
Practiced by yogis and monks alike for thousands of years.
Nadi Shadna loosely translates to channel cleansing or clearing,
And we will be doing exactly that for our nostrils and also our energy channels within.
Benefits of this practice include a sense of mental calmness and balance,
Helping reduce anxiety,
Lowering stress levels,
And managing emotional imbalances.
Greater balance of pranic flow through the body's energy channels is achieved,
Creating harmony between the left and right hemispheres of the brain.
This technique improves lung function and respiratory efficiency,
Thereby enhancing concentration and cognitive function by increasing oxygen flow to the brain.
Finally,
Nadi Shadna prepares the mind and body for deeper meditation practices by stabilizing the breath and calming the nervous system.
To begin our practice of Nadi Shadna,
Sit in a comfortable position with spine aligned.
Find additional comfort by relaxing your shoulders and gently closing your eyes.
This practice utilizes one of the hands to facilitate the alternating nostrils,
And we will be using the right hand in this guidance today.
For those of you who are left-handed,
Just exchange any occurrence of the word right with left and left with right in this description.
Please rest the left hand on your knee,
And with your right hand,
Place your index and middle fingers on your third eye,
Just above the eyebrows.
The right thumb will be used to block the right nostril,
And the right ring finger will be used to block the left nostril.
To start our practice,
Close your right nostril with your thumb and exhale fully through your left nostril.
Now,
Inhale deeply through your left nostril,
And at the climax of your inhale,
Close your left nostril with your ring finger,
Opening your right nostril,
And exhale fully through the right nostril,
Slow and controlled.
Now,
Inhale deeply through your right nostril,
And at the top of your inhale,
Close your right nostril with your thumb,
Open your left nostril,
And exhale fully through the left nostril.
Beautiful work.
Now let's do that again.
Inhale deeply through your left nostril.
At the climax of your inhale,
Close your left nostril with your ring finger,
Open your right nostril,
And exhale fully through the right nostril,
Slow and controlled.
Now,
Inhale deeply through your right nostril,
And at the top of your inhale,
Close your right nostril with your thumb,
Opening your left nostril,
And exhale fully through the left nostril.
Well done.
So that was two rounds of Nadi Shadana.
If you notice any blockages or clogged channels,
You can also employ the left hand to pull back on your sinuses to allow for smoother breathing.
Gently pull the cheek skin beneath your eye back towards the respective ear.
Here are some final tips to share with you now.
Remember to breathe smoothly and naturally without straining.
Focus on the breath to enhance concentration and mindfulness.
Again,
Practice in a quiet,
Comfortable environment.
And as with any new practice,
Start with a few minutes and gradually increase the duration as you become more comfortable with the technique.
At this time,
I invite you to join me for a short practice to employ the alternate nostril breathing pattern for the next five minutes,
Or as long as comfortable.
I'll guide you through the first couple rounds,
And then turn it over to you to find a comfortable groove to breathe into,
And let you know when our session is coming to a close.
Three,
Two,
One.
Inhale deeply through your left nostril,
And at the climax of your inhale,
Close your left nostril with your ring finger,
Opening your right nostril,
And exhale fully through the right nostril,
Slow and controlled.
Now,
Inhale deeply through your right nostril,
And at the top of your inhale,
Close your right nostril with your thumb,
Open your left nostril,
And exhale fully through the left nostril.
Beautiful work.
Now,
Let's do that again.
Inhale deeply through your left nostril.
At the climax of your inhale,
Close your left nostril with your ring finger,
Open your right nostril,
And exhale fully through the right nostril,
Slow and controlled.
Now,
Inhale deeply through your right nostril,
And at the top of your inhale,
Close your right nostril with your thumb,
Opening your left nostril,
And exhale fully through the left nostril.
Continue on with your slow and gentle inhales through the nose,
And I'll guide you back to our container after a few more minutes.
As you come back to our container,
I welcome you to bring some gentle movements to your body.
Take some revitalizing breaths deep into your belly,
And spend a few moments with me to digest what we just covered today.
Nadi Shadhana,
Or alternate nostril breathing,
Is a pranayama technique that balances and calms the mind by regulating the breath through alternating nostrils.
It is beneficial for reducing stress,
Enhancing focus,
And preparing for meditation.
By practicing Nadi Shadhana regularly,
Individuals can achieve mental clarity,
Balanced energy,
And improved respiratory health.
We utilize a hand to assist in alternating flow between both nostrils,
With the other hand available to open up any blockages by gently pulling back on the sinuses.
May you find balance in all aspects of your life with alternating nostril breathing.
Be well and be inspired.
