Hello and welcome.
This session is part of the 21 day breathwork challenge.
If this is the first time tuning in and you'd like to start at day one,
If you follow my profile Inge Wolsink,
You can find all the available previous sessions there.
You can also find all the other tracks in the playlist,
The 21 day breathwork challenge.
Are you ready?
Let's begin.
Our Nadi Shodhana with Kumbhaka will take about 15 minutes.
It will be the same as Nadi Shodhana,
Alternate nostril breathing,
Which you already know,
But with several breath holds between the switches from inhale to exhale and the switches in nostrils.
Antar Kumbhaka holds the breath internally after an inhale.
Bahir Kumbhaka holds the air externally after the exhale.
So after every breath there will be breath retention.
If at any point you feel like breathing slowly becomes irregular,
Don't force yourself.
You can always take a break and join me again when you feel ready.
If at any point you feel uncomfortable,
Take slow and steady breaths and come back to the practice when you feel calm.
One point of note important when practicing Nadi Shodhana.
It can be quite straining for the shoulder of the hand you're using to pinch your nose to do a long Nadi Shodhana practice.
If you find yourself tensing up in the shoulder,
Feel free to either switch hands or do this practice while lying down,
Having support for your elbow,
Or sitting at a desk where you can support your elbow.
Make sure you feel comfortable during the practice before you start.
When you are ready,
Let's begin.
Sit comfortably,
Spine straight,
Shoulders relaxed.
If you are sitting on a chair at a table or on a cushion on the floor,
You may want to rest your right elbow on the table or on an upright knee in order to keep your shoulders relaxed.
Hold up your right hand and place the middle and peace finger between the eyebrows.
You now have your thumb and ring finger free to close of your right and left nostril and alternate between them.
Take a few conscious breaths through the nose.
We start with several normal rounds and we'll add Kumbhaka along the way.
Close your right nostril and exhale fully through your left.
Inhale fully through the left.
Close the left nostril,
Open the right and exhale fully through the right.
Inhale fully through the right.
Switch,
Exhale left.
Inhale left.
Switch,
Exhale right.
Inhale right.
Switch,
Exhale left.
Inhale left.
Switch,
Exhale right.
Inhale right.
Switch,
Exhale left.
Inhale left.
Switch,
Exhale right.
Inhale right.
Switch,
Exhale left.
Inhale left.
Switch,
Exhale right.
Inhale left.
Inhale right.
Switch,
Exhale left.
Inhale left.
Hold for three,
Two,
One.
Switch,
Exhale right.
Hold for three,
Two,
One.
Inhale right.
Hold for three,
Two,
One.
Switch,
Exhale left.
Hold for three,
Two,
One.
Inhale left.
Hold for three,
Two,
One.
Switch,
Exhale right.
Hold for three,
Two,
One.
Inhale right.
Hold for three,
Two,
One.
Switch,
Exhale left.
Hold for three,
Two,
One.
Inhale left.
Hold for three,
Two,
One.
Switch,
Exhale right.
Hold for three,
Two,
One.
Inhale right.
Hold for three,
Two,
One.
Switch,
Exhale left.
Hold for three,
Two,
One.
Inhale left.
Hold for three,
Two,
One.
Switch,
Exhale right.
Hold for three,
Two,
One.
Inhale right.
Hold for three,
Two,
One.
Release your nose.
Relax your hands onto your knees.
Breathe normally through the nose.
And allow your breath to stabilize.
Check in with yourself.
How are you feeling?
Are you still comfortable?
If no,
Focus on extending the exhale and allow your body to move if it wants to.
If yes,
You can follow me for one more round.
Relax your shoulders.
Relax your elbows.
Relax your hands.
Lift up the right hand.
Place two fingers in between the eyebrows.
Inhale through both nostrils.
Exhale left.
Close and hold.
Inhale left.
Switch and hold.
Exhale right.
Close and hold.
Inhale left.
Switch and hold.
Exhale left.
Close and hold.
Inhale left.
Switch and hold.
Close and hold.
Switch and hold.
Exhale left.
Close and hold.
Switch and hold.
Exhale right.
Close and hold.
Inhale right.
Switch and hold.
Exhale left.
Hold.
Exhale right.
Hold.
Exhale left.
Hold.
Exhale right.
Exhale left.
Hold.
Exhale right.
Hold.
Hold.
Release your nose.
Relax your body.
Relax your breathing.
Allowing it to return to its natural flow of the day.
Just taking a mental note of how you are feeling.
Perhaps taking a moment to write this down in your journal if you have it in handy.
Thank you for practicing with me today.
I hope you have a lovely rest of your day.
