I'm Caroline and I'm excited to share with you one of my favorite yogic breathing techniques,
Alternate nostril breathing.
Nadi,
Shodhana pranayama is the Sanskrit term for this practice of alternate nostril breath.
Nadi means channel and shodhana means purification.
So this technique is a cleansing practice for the channels of circulation.
Every 90 minutes or so,
Our dominant nostril changes as we naturally breathe in and out during the day.
Whichever nostril is dominant affects which part of the brain and nervous system are more stimulated at the moment.
The right nostril connects to the pingala nadi channel,
Which is associated with our yang,
Our solar,
And our masculine projective energies.
The left nostril connects to the ita nadi channel,
Which is associated with our yin,
Our lunar,
And our feminine receptive energies.
Practicing alternate nostril breathing helps to harmonize these left and right channels and the left and right sides of the brain,
Which then correlate to the logical and emotional sides of our personality.
Additionally,
It helps to purify and balance all of the nadis or all of our subtle energy channels to therefore ensure a smooth flow of prana or life force through the body.
It can also help to relax the body and mind as well as promote an overall energetic well-being.
This breathing technique is simple to learn and can be used as a quick fix to bring a moment of quiet mindfulness to an otherwise hectic day.
Studies have also shown that practicing alternate nostril breathing can have other physical benefits as it can promote cardiovascular health by lowering your heart rate and blood pressure,
It can improve respiratory endurance and lung function,
And it can have positive effects on mental health by reducing both stress and anxiety.
Practicing alternate nostril breath is safe for most people,
But if you begin to feel any adverse effects such as shortness of breath or dizziness while doing this breathing technique,
You should stop and consult your doctor before continuing with this or any other pranayama practice.
So before we begin with a full 10 rounds of guided practice together,
I want to first instruct you through one complete round with proper hand position and breathing technique.
So to start,
Come to a comfortable position.
So I recommend comfortably seated,
But if that's not possible for you,
You can also be lying on your back.
What's important here is to create a long spine,
So don't lie on your side or curl over or hunch over while you're sitting down.
Bring your left hand at a natural length to your spine and even tuck your chin slightly.
Your left hand can be placed in any comfortable spot,
For example,
Resting on your knee or resting on your belly.
The right hand here is what will be more actively involved.
So start by bringing the thumb of your right hand to your right nostril.
Your ring and pinky fingers stick together and they will be placed on the left nostril.
Your index and middle fingers can then curl under toward your palm or they can also extend outward and rest on the third eye,
So that spot right between your eyebrows.
Just take a breath here in and out,
Adjust to your new hand position.
On your next breath out,
Exhale all of the air completely.
With your thumb,
Block off your right nostril and inhale only through the left.
With your ring finger,
Block your left nostril,
Unblock your right and exhale.
Inhale through your open right nostril.
Block the right nostril,
Unblock the left and exhale,
Two,
Three,
Four.
Unblock both nostrils,
Lower your right hand and take a full deep breath in and out through both sides.
So during this practice,
Try to focus on creating a soft,
Quiet breath without any excess four force or pressure behind it.
Don't breathe through your mouth also during this practice.
Allow the fingers of your right hand to rest very lightly and gently on your nose and forehead without applying any additional pressure.
And finally,
Try to visualize your breath not only as a movement of air but also a movement of light as you breathe in,
Inhale the light in and up toward your third eye and as you exhale the light travels back down and out the opposite side,
Therefore rejoining the light of the universe.
Now I will guide you progressively through ten complete rounds of Nadi Shodhana Pranayama practice.
Come back to your comfortable seat or your comfortable lying position,
Create length in your spine and let your left hand rest in any comfortable place.
Close your eyes and relax the muscles of your face.
Take a few deep breaths here in and out.
On your exhales,
Relax your shoulders,
Relax through your forehead,
Soften your eyes in their sockets and bring all of your attention to your breath.
Bring your right hand into position,
Your thumb is on your right nostril,
The ring and pinky fingers together are on the left nostril.
Your index and middle fingers either curl under toward your palm or rest gently on the third eye,
The space between your eyebrows.
On your next exhale,
Empty all of the air out.
Block your right nostril and inhale through the left,
Two,
Three,
Four.
Block your left nostril and exhale through the right,
Two,
Three,
Four.
Inhale through the right,
Two,
Three,
Four.
Block the right nostril and exhale through the left,
Two,
Three,
Four.
Inhale through the left,
Two,
Three,
Four.
Block the left and exhale through the right,
Two,
Three,
Four.
Inhale through the right,
Two,
Three,
Four.
Block the right and exhale through the left two three four inhale left two three four block left and exhale right two three four inhale right two three four block right and exhale left two three four inhale left block left and exhale right four inhale right four block right and exhale left four inhale left four exhale right four inhale right four exhale left four in left out right in right out left left right right left in out in out left right right left in out in out keep your eyes closed unblock both nostrils release your right hand and take a few deep breaths in and out through both sides you can practice a few rounds of this breathing technique whenever you need a moment of quiet focus i personally like to take a few rounds at midday to give myself a boost of energy into the afternoon and also a sense of calming balance during my work day thank you so much for practicing with me today may you always see your inner courage speak your inner strength and hold joy in your heart namaste
