Nadi Shodhana Pranayama: Quieting Pre-Meditation Breath-Work

Boost concentration and prepare for meditation with alternate-nostril breathing. Nadi Shodhana Pranayama is a gentle, soothing practice classically used to enhance presence, focus, clarity, ease, and inner peace. It's a wonderful way to boost mindfulness, increase inner quiet, and flow into meditation. As the track continues, enjoy several long stretches of silence for extra serenity. Establish a comfortable, steady seated position and enjoy exploring!

Transcript

This is Larissa Hall Carlson guiding you in an alternate nostril breathing technique to prepare for a more steady and comfortable meditation practice.

We'll be doing Nadi Shodhana Pranayama,

The channel cleansing or channel purifying breath.

The right hand will be used,

The right thumb gently closing the right nostril,

And the right ring finger gently closing the left nostril.

We'll flow from side to side.

To prepare,

Establish a comfortable,

Steady seat.

Take a few moments to even out the weight in the hips,

Elongate the spine,

Line up the head comfortably,

Soften or close the eyes.

Gently close the right nostril with the right thumb.

Inhale deeply up the left side,

Long,

Smooth breath.

Switch.

Exhale down the right side,

Long,

Relaxing exhalation.

Inhale back up the right side,

Deep,

Smooth,

Satisfying breath,

Filling up the lungs.

Switch at the top.

Exhale down the left side.

That's one cycle.

Let's do that again.

Inhale left,

Switch,

Exhale right.

Inhale right,

Switch,

Exhale left.

Again.

Inhale left,

Long,

Deep,

Satisfying breath,

Switch.

Exhale down the right side.

Inhale right,

Switch when the lungs are full.

Exhale down the left side.

Inhale left,

Refilling,

Recharging.

Switch and exhale down the right side,

Releasing stress and tension.

Inhale right,

Deep,

Full,

Long breath.

Switch at the top and exhale down the left side.

Continue.

Inhale left,

Switch to exhale right.

Inhale right,

Switch to exhale left.

Keep going.

Find your own rhythm.

You can slow this down or speed it up.

Find a comfortable tempo.

Melt into the practice.

Let the breath be smooth and steady,

Comfortable and nourishing,

Working to open the channels of respiration,

Soothe the channels of the nervous system,

And invite calmness and serenity into the channels of the mind.

We'll move into a few minutes of silent practice.

In these remaining minutes,

Change something about your practice.

You might slow it down,

Stretch it out,

Or layer on the ocean-sounding breath to enhance focus and concentration.

Melt into a comfortable rhythm.

Take your time to complete one more cycle,

Ending whenever you exhale down the left side.

When the cycle is complete,

Return the hand to the lap.

Return the breath to normal.

Invite awareness to expand throughout the whole body-mind,

Feeling the imprint,

The afterglow of your practice.

And with as much mindfulness as possible,

Transition and prepare for meditation.

Reviews

That was really nice. Thank you. Your voice is so soft, just what I needed. Perfect background music.

After doing some EFT for sinus pain, I did this gently guided pranayama practice and was able to go on to meditate feeling much relief and calm. Thank you.

Alternate nostril breathing is a great way to begin a meditation. Thank you!

Namaste

Really great alternative nasal breath meditation blessings 😊🙏🌿🌸💜

Excellent. Thanks so much. It does make a change in the minds desires. Thanks 🙏.

🙏

I always find this practice so tranquil and relaxing. Can I check does this practice and any others increase your vagal tone, Larissa? Much gratitude for your guidance

Thank you for this guided pranayama meditation, the alternate breaths. I find it very helpful for relaxation. 🌸🌺

Always enjoy your meditations!🙏

Simple, clear and beautiful.

The guidance throughout the practice was just perfect. Thank you for this teaching!

Beautiful, thank you 🙏

🙏🏻