This type of yogic breathing called Nadi Shidana,
Also known as alternate nostril breathing,
Follows a technique that involves your right hand specifically,
Your pinky,
Ring finger and thumb.
And we will essentially be breathing in and out through one nostril at a time.
This practice,
This breath is designed to cleanse the body.
It's designed to bring you from a stressed sympathetic nervous state to a relaxed parasympathetic state.
You may find that if you're experiencing any fear,
Worry,
Overwhelm,
Anxiety,
You may be containing your breath into your chest and this breath will allow you to tap into that diaphragmatic breathing that we want in order to help regulate our nervous system in an effort to help promote a deeper sense of rest and relaxation throughout the body and the mind.
So please begin by finding a comfortable seated position.
Legs can be crossed or extended out in front of you.
Those resting in your lap.
Begin to notice your own flow and rhythm of breath.
Then without judging,
Notice how your breath feels.
Does it feel bumpy,
Sticky,
Smooth,
Uneven?
Just notice.
And we will be breathing in and out one nostril at a time with the help of the three digits.
Pinky,
The ring finger and the thumb.
Release your right hand over top your heart,
Left hand resting on your lap.
Begin to curl your middle finger and index finger in towards your palm.
And slowly lift your right hand away from your heart.
Take a glance down and notice your three digits pointing upwards.
Begin with a deep inhalation.
Close your left nostril with your ring finger and exhale fully through your right nostril.
Inhale fully through your right nostril.
Close your right nostril using your thumb.
Pause.
Left nostril opens.
Exhale fully through this left side and pause.
Inhale fully through your left nostril.
Close your left nostril.
Pause.
Right nostril opens to exhale fully.
Continue repeating this pattern for a few minutes.
So inhaling and exhaling fully through one side.
And moving on to the other side.
Allowing the fingers to guide you.
Notice yourself feeling a little more relaxed after each breath.
After each cycle.
Notice the rise and fall of your chest.
Notice the expansion of your belly and ribs.
Find peace in knowing that you are doing your body.
A great service by taking the time to practice this beautiful ancient yogic tradition.
Continue repeating this pattern for a few more cycles of breath.
And when you're ready,
You may finish with the inhalation through your right nostril.
And the exhalation through both nostrils.
Using your right hand to land in your lap.
Returning to your natural flow of breath.
Just noticing how you feel.
Placing your left hand over your heart.
Followed by your right.
Bowing your head down.
Knowing that whenever you're feeling anxious or fearful or worried that you have this beautiful breathing technique to guide you to a more relaxed and restful state.
Namaste.
