Welcome,
Today we're going to explore Nadi Shodhana Pranayama,
Also known as the alternate nostril breathing.
This is a gentle breathing practice from the yogic tradition.
The word Nadi refers to the subtle energy channels in the body,
And Shodhana means cleansing or purifying.
Traditionally,
This practice is used to balance the body and the mind,
To calm the nervous system and to harmonize our energy.
When we breathe alternately through the left and right nostrils,
We support balance in the nervous system.
Breathing through the left nostril activates the parasympathetic nervous system,
Which supports rest,
Calm and digestion.
Breathing through the right nostril activates the sympathetic nervous system,
Which supports focus and energy.
This pranayama balances the nervous system,
Helping us feel calm and focused at the same time.
Research also shows that alternating nostril breathing can influence brain activity,
Helping the left and right sides of the brain work together.
The breath becomes smoother,
Our heart rate steadier,
And the mind naturally settles.
There are many ways to do Nadi Shodhana.
You can hold the breath in between,
You can make the exhale and inhale longer,
Or you can adjust the counts.
Today,
We'll keep it simple with 4-count inhale and 4-count exhale,
Perfect for beginners.
To start,
Let's sit comfortably,
With your spine straight but relaxed.
Let your shoulders soften and your face relax naturally.
You can leave your left hand relaxed on your lap or your knee.
Now bring your right hand in front of you.
Place your index and middle finger on the area between your eyebrows,
In the center of your forehead,
Your third eye.
This spot is often used in yoga to support focus and awareness.
When we will start the pranayama in a few moments,
Your thumb will gently close your right nostril,
And your ring finger will gently close your left nostril.
Your pinky stays relaxed.
Now first take a moment to breathe naturally and notice the air moving through both nostrils.
In this practice,
We'll follow a calm rhythm.
Inhale for 4 counts through one nostril,
Then exhaling for 4 counts through the other.
Then inhaling again for 4 through the same,
And exhaling for 4 through the other.
I will guide you through it along the way.
We will do 10 rounds together,
And then pause to notice the effects.
If at any time this feels uncomfortable,
Simply return to your natural breathing without closing any nostril.
Now gently close your eyes if they were still open.
Take a comfortable inhalation through both nostrils,
And exhale through both.
Now close your left nostril with your ring finger,
And inhale through the right nostril.
3,
4,
Close the right nostril,
Open the left,
Breathing out through the left.
3,
4,
Breathing in through the left.
2,
3,
4,
Closing the left,
Opening the right,
Breathing out through the right.
3,
4,
Breathing in through the right.
2,
3,
4,
Closing the right,
Opening the left,
Breathing out through the left.
3,
4,
Breathing in through the left.
2,
3,
4,
Closing the left,
Opening the right,
Breathing out through the right.
3,
4,
Breathing in through the right.
2,
3,
4,
Closing the right,
Opening the left,
Breathing out through the left.
3,
4,
Breathing in through the left.
2,
3,
4,
Closing the left,
Opening the right,
Breathing out through the right.
3,
4,
Breathing in through the right.
2,
3,
4,
Closing the right,
Opening the left,
Breathing out through the left.
3,
4,
Breathing in through the left.
2,
3,
4,
Closing the left,
Opening the right,
Breathing out through the right.
3,
4,
Breathing in through the right.
2,
3,
4,
Closing the right,
Opening the left,
Breathing out through the left.
3,
4,
Breathing in through the left.
2,
3,
4,
Closing the left,
Opening the right,
Breathing out through the right.
3,
4,
Breathing in through the right.
2,
3,
4,
Closing the right,
Opening the left,
Breathing out through the left.
3,
4,
Breathing in through the left.
2,
3,
4,
Closing the left,
Opening the right,
Breathing out through the right.
3,
4,
Breathing in through the right.
2,
3,
4,
Closing the right,
Opening the left,
Breathing out through the left.
3,
4,
Breathing in through the left.
2,
3,
4,
Closing the left,
Opening the right,
Breathing out through the right.
3,
4,
Breathing in through the right.
2,
3,
4,
Closing the right,
Opening the left,
Breathing out through the left.
3,
4,
Breathing in through the left.
2,
3,
4,
Closing the left,
Opening the right,
Breathing out through the right.
3,
4,
Breathing in through the right.
2,
3,
4,
Closing the right,
Opening the left,
Breathing out through the left.
3,
4,
Breathing in through the left.
2,
3,
4,
Closing the left,
Opening the right,
Breathing out through the right.
3,
4,
One more time,
Breathing in through the right.
2,
3,
4,
Closing the right,
Opening the left,
Breathing out through the left.
3,
4,
Breathing in through the left.
2,
3,
4,
Closing the left,
Opening the right,
Breathing out through the right.
3,
4.
Now gently lower your hand and take a breath through both nostrils.
Maybe notice how good it feels to have air flowing easily through both sides.
How open and free your breath feels.
And maybe take a moment to appreciate it.
Now let your breath return to its natural rhythm.
Notice any feeling of balance,
Calm or clarity.
Even a few minutes of this practice can leave a gentle effect on the nervous system.
Supporting focus and relaxation.
You can continue this practice on your own whenever you feel the need.
Thank you for practicing with me today.
