Pranayama

In today's session, Larissa Hall Carlsson will guide us through a Pranayama practice. You will explore alternate nostril breathing, a technique that is highly praised for helping to release stress, boost focus, enhance presence of mind and increase inner peace. This type of yogic breathing is great to incorporate into your wellbeing routine for more clarity and calm in your day.

Transcript

Hello,

And welcome to day 23 of Insight Timers Building Healthy Habits Challenge.

Let's take a moment to get settled.

Close your eyes.

Take a deep breath in and exhale out.

Let's dive into today's healthy habit.

Hello,

And welcome to the Building Healthy Habits Challenge here on Insight Timer.

During this challenge,

You'll be getting to know a wide range of different wellness techniques and self-care practices to help you craft a wellbeing routine that works well for you.

My name is Larissa Hall Carlson,

And I'm a yoga teacher,

Meditation teacher,

And Ayurvedic practitioner with over 25 years of teaching experience.

Today I'll share with you a mindful breathing practice that I find really valuable for enhancing body-mind health.

This type of yogic breathing is called pranayama in Sanskrit.

Gentle breath work is great to incorporate into your wellbeing routine,

As it can help boost mood,

Energy,

And clarity.

Today's technique is an alternate nostril breathing practice.

It's highly praised for helping to release stress,

Boost focus,

Enhance presence of mind,

And increase inner peacefulness.

It's my favorite.

This simple pranayama is used in many styles of yoga and mindfulness,

So you'll likely experience it again and again as you explore more healthy habits.

Specifically,

It's done in a comfortable seated position with an elongated spine.

We'll begin breathing slowly and gently through one nostril at a time,

Switching from side to side for several minutes.

The right hand is traditionally used,

But feel free to use your left hand if that's more comfortable.

Tuck your index and middle finger down towards the palm of your hand.

Your right thumb is used to gently close the right nostril,

And the right ring finger is used to gently close the left nostril.

Now,

There are a few precautions to note before we begin.

If you're working with a deviated septum,

Experiencing heavy sinus congestion,

Nose bleeds,

Or a sinus infection,

Please avoid this technique.

Instead,

You can try it hands-free by simply imagining or visualizing the breath flowing from side to side.

Okay,

Let's give it a try.

Take a few moments to establish a comfortable seated position and lengthen the spine.

Line the head up comfortably right over the center of the shoulders and tuck the chin slightly.

Invite the eyes to soften or to close.

Now close off the right nostril gently with the right thumb.

Inhale deeply up the left nostril.

Close the left nostril,

Open the right,

And exhale down the right side.

Inhale back up the right side.

Switch at the top.

Exhale down the left nostril.

That's one cycle.

Now again,

Inhale left,

Long deep breath.

Switch at the top.

Exhale down the right nostril.

Inhale back up the right side,

Long smooth breath.

Switch at the top.

Exhale left,

Long relaxing exhalation.

Then inhale left,

Deep nourishing breath.

Switch.

Exhale right,

Soothing release.

Inhale right,

Refilling,

Recharging,

Re-energizing.

Switch.

Exhale left,

Softening and relaxing.

Continue at your own pace.

You can go faster or slower,

Whatever feels good.

Keep it rhythmic,

Steady,

And even,

Flowing comfortably from side to side.

As you continue,

Try to relax the muscles in the face,

All those little muscles around the eyes and the jaw.

Loosen up the shoulders.

If the right arm starts to get tired,

You can prop up the elbow with the left hand.

Keep the spine long.

And keep going,

Breathing from side to side.

See if you can stretch out each breath,

Making it a little deeper,

A little longer,

A soothing,

Nourishing,

Refreshing breath.

If one nostril is a little more open than the other,

Just do your best without straining.

As you continue,

Start to notice how the breath is affecting the body,

Inviting deeper relaxation and stress relief,

Helping to balance or purify the channels of the nervous system,

Bringing about more clarity and tranquility to the channels of the mind.

The alternate nostril breath is also known as the channel purifying breath,

The channel cleansing breath,

Deeply refreshing.

And take one more full cycle.

There's no rush.

Take your time.

Ending the next time you exhale down the left side,

We traditionally start and end on the left.

And release the hands back down to the lap.

Return the breath to normal.

Pause and feel the imprint of the breath.

Has anything settled,

Softened,

Relaxed,

Maybe expanded or opened in some way?

Scan for inner calmness and peacefulness.

Gradually let the eyes drift back open.

This alternate nostril breathing technique or channel purifying breath is well known for opening the breathing passageways,

Settling the nerves,

Calming the mind and enhancing clarity.

For those who find it difficult to concentrate during meditation,

This breathing technique can be incredibly helpful.

It settles the scattered mind,

Enhancing presence,

Boosting focus and transitioning more easily into meditation.

So it can be a very helpful preparation for meditation.

Alternate nostril breathing is considered to be valuable as a standalone practice.

So you can use it anytime you need enhanced ease or comfort.

It can be used as a mindful breathing break at work,

In the evening as a bedtime self-care ritual,

Or as a skillful way to enhance focus whenever you're feeling scattered.

The possibilities are endless.

Experiment for two to ten minutes at a time and see what feels best for you.

For more mindful breathing techniques to support your healthy habits,

Go to my Insight Timer profile page,

Larissa Hall Carlson,

And access my free Pranayama audio tracks and my 10-day Pranayama for Restoring Vitality audio course.

Wishing you radiant health and wellness.

Reviews

I’m breathing so much better through my nostrils and that’s allowing me to stand up straighter. It feels good.

Grateful for everything you have taught me and countless others.

Loved learning a new breathing technique, especially since I’m new to meditation.
Thank you ✨

Such a great technique and the delivery is exceptional. Thank you.

Thank you 🩷 Out of curiosity, what would it mean if one nostril tends to be more closed off. My left side is typically more closed off. Once in a blue moon, it will open up and air will flow freely during practice. Im curious in thinking that i may have been breathing well through only the right nostril my whole life 😂😂

I’m finding your short beginning is a excellent beginning for I’m 73 years old now and hoping to continue this growing road, slow and steady with all your basics. Thank you very very much.
Ma Om,
Dennis

Thank you, Larissa!

Grounding and calming. I did this as a stand-alone practice, not part of the course, and it was great.

Very relaxing,indeed helps with my sense of clarity

Hey, Larissa, thank you so much for offering this. I love how you said that alternative nostril breathing “is your favourite”, because you were the first person I thought of when I decided to search for a guided pranayama today 🖤
I just love your logical approach to teaching. Take care and thanks again! 🥰

Her voice was very soothing. Although I felt there was to much talking during this particular session.

Simple, yet effective practice that was explained perfectly. Thank you!

I practiced this during the healthy habits challenge and it was the standout learning point for me. Having felt a little distracted while meditating this last couple of days, I’ve just refamiliarised myself with this session and I feel more ready than ever to meditate. Thank you so much for introducing this practice 🙏🕊️🌸

Loved this! Not only is it relaxing, but it helped keep my ADH brain focused since I had to concentrate on which nostril I was breathing out of definitely going to go back to this one a lot. Thank you so much. Have a blessed day.

Five stars for being to the point and getting right into the practice.

Loved this. Nice background music, good pace and tone. I liked how you didnt count with the breath, it gave me the space to breath comfortably. Thank you

Thank you for this magically calming practice. The feeling was very unexpected and well received. Namaste 💞