This breathing session is about slowing down your breath in a coordinated way.
In case you suffer from anxiety,
Asthma,
High blood pressure,
Are pregnant,
Please be aware that the slowest pace of breathing in this session may be too slow for you.
This may result in unconsciously hyperventilating,
Breathing too deep,
Too fast,
To deal with the feeling of not having enough oxygen,
Or it may result in feeling anxious or jittery because you're not used to having your carbon dioxide levels rise.
If you feel nauseous,
Anxious,
Dizzy,
Or you feel tingling sensations,
This is a sign that your body needs a bit more time to get used to slow breathing.
That's okay,
And know that this will improve with time.
The most important thing is to keep your breathing regular and sustained over the full length of your breath,
As you slow down your breathing consciously.
One of my favorite pranayamas is Nadi Shodhana.
Nadi Shodhana is the purification of the relaxing Ida and activating Pingala,
Which are,
According to yoga philosophy,
Energy channels.
It is also called alternate nostril breathing,
And it is an ancient yoga nasal breathing technique that was designed for you to balance the use of your nostrils and find balance between energy and relaxation.
This technique involves breathing through one nostril at a time,
And switching from one to the other.
Alternate nostril breathing is also an excellent technique in mindful nasal breathing,
And you will find it works very well for calming and steadying the breath and your mind.
Your Nadi Shodhana will take about 5 minutes,
In which we will slow down our breathing pace to about 6 cycles,
10 breaths per minute.
At some point you will notice that I start counting down seconds.
If that happens,
Try to extend your breath over all the seconds,
So it becomes as steady,
Slow and light as possible.
Make sure you sit up straight,
Shoulders are relaxed,
And allow your belly and ribs to release and expand on the inhale,
So your diaphragm has space to move.
And use your deep core muscles and ribs to assist the exhales,
So you exhale completely.
During breaths,
You allow a natural pause to occur.
If 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.
When you are ready,
Let's begin.
Sit comfortably.
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 off your right and left nostril and alternate between them.
Take a few conscious breaths through the nose using both nostrils.
Close your right nostril and exhale fully through your left.
Inhale fully through the left.
Close the left nostril,
Open the right,
Exhale fully through the right.
Inhale fully through right.
Close right with your thumb,
Exhale left.
Inhale left.
Close left with your ring finger,
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.
Three,
Two,
One.
Inhale,
Three,
Two,
One.
Switch,
Exhale.
Three,
Two,
One.
Inhale,
Three,
Two,
One.
Switch,
Exhale.
Three,
Two,
One.
Inhale,
Three,
Two,
One.
Switch,
Exhale.
Three,
Two,
One.
Inhale,
Three,
Two,
One.
Switch,
Exhale.
Four,
Three,
Two,
One.
Inhale,
Four,
Three,
Two,
One.
Switch,
Exhale.
Four,
Three,
Two,
One.
Inhale,
Four,
Three,
Two,
One.
Switch,
Exhale.
Five,
Four,
Three,
Two,
One.
Inhale,
Five,
Four,
Three,
Two,
One.
Switch,
Exhale.
Five,
Four,
Three,
Two,
One.
Inhale,
Five,
Four,
Three,
Two,
One.
Exhale,
Left.
Inhale,
Left.
Exhale,
Right.
Inhale,
Right.
Exhale,
Left.
Inhale,
Left.
Exhale,
Right.
Inhale,
Right.
Exhale,
Left.
Inhale,
Left.
Exhale,
Right.
Inhale,
Right.
Exhale,
Left.
Inhale,
Left.
Exhale,
Right.
Inhale,
Right.
Exhale,
Left.
Inhale,
Left.
Exhale,
Right.
Inhale,
Right.
Release your nose.
Relax your hands onto your knees.
Relax your shoulders.
Breathe normally through the nose.
And gently open your eyes.
Thank you for practicing with me today.
Have a lovely rest of your day.
