Welcome to this pranayama breathing meditation.
Prana meaning life force,
And yama meaning control of breath.
We're going to start with an alternate nostril breathing technique called Anulom Vilom,
Which is an ideal breathing practice for a healthy heart and to help cure problems of the mind like depression,
Anxiety,
Stress,
And also breathing related problems like bronchitis and asthma.
Analong Valong Pranayama is very easy to do.
First of all,
Close your eyes and sit in a comfortable seated position and rest your hands on your knees.
Close the right nostril with the right thumb and inhale slowly through the left nostril.
Inhale as much oxygen as you can.
Then remove the thumb from your right nostril and place your ring finger to close the left,
Then exhale out the right.
Keeping your ring finger on your left nostril,
Inhale as much oxygen as you can through the right nostril,
Then release your ring finger and place the thumb on your right for an exhalation out the left nostril.
And we will repeat this process for five minutes.
Close your right nostril with the right thumb.
And inhale slowly through the left nostril.
Inhale as much oxygen as you can.
Then remove the thumb and place your ring finger on your left,
Then exhale out the right.
Keeping your ring finger on your left nostril,
Inhale through the right nostril,
Then release your ring finger and place the thumb on your right for an exhalation out the left nostril.
Be focused and concentrate on your breathing.
And dial through the lift.
Exhale out the right.
Inhale through the right.
And exhale out the lift.
We are always inhaling through the nostril we've just exhaled from.
Inhale through the left.
Exhale out the right.
Inhale through the right.
And exhale out the lift.
We are balancing our body.
And calming the mind.
Count a slow five seconds inside your head as you inhale,
And five seconds as you exhale.
This will help slow down your heart rate and help relax the body and mind.
Inhale through the left.
Exhale at the right.
Inhale through the right.
And exhale out the left.
5 seconds in.
5 seconds out.
Well done.
Now we're going to do the next level of Anulom Valom,
Which is called Nadi Shodhana Pranayama.
Where we hold our breath for 10 seconds after every inhalation before exhaling out the opposite nostril.
So again,
Close the right nostril with the right thumb and inhale through the left nostril.
And this time,
Hold the oxygen in for 10 seconds,
Counting in your head.
Seven,
Six,
Five.
3 Then remove the thumb off the right nostril and place your ring finger to close the left Then exhale out the right completely.
Keep your ring finger on your left nostril and inhale deeply through the right nostril.
Hold for 10 seconds.
Sit in the stillness.
Then release your ring finger and place the thumb on your right for an exhalation out the left nostril.
We will repeat this process for 5 minutes.
In through the left.
Hold the tin.
Exhale out the right.
Through the right.
Hold the tin.
Sit in the tranquility.
And then exhale out the left.
You are balancing your energy now and slowing down the heart and mind which creates a spacious and stress-free environment,
Allowing for more happiness and creativity.
Inhale.
Hold for 10 seconds.
Then exhale out the opposite nostril.
You have now completed your daily pranayama breathing meditation.
