Hi and welcome to today's breathwork practice.
My name is Lina and I'll be guiding us through a really simple but.
.
.
Very profound pranayama practice.
And it's called Nadi Shodhana,
Or it's our alternate nostril breathing.
And the benefits of this.
Is to really balance out the left and the right hemispheres of the brain.
And create this sense of internal equilibrium.
It also relaxes the nervous system and just overall promotes a sense of calm and ease within the mind and within the body.
So I will be guiding us through this and we can begin.
So what you're going to do is you can either take the thumb and the pinky finger.
To block opposite side.
Or you can take the index and middle finger to the top.
The third eye center and then have the the thumb and the pinky still blocking either side so it's completely up to you I like this variation because I feel like it can really help to ground me a little bit more but each to their own So we're going to go for a count of four.
So what we'll do is you're going to block with the pinky finger.
The left nostril i'm not going to mirror you here but block with the left nostril and inhale through the right for a count of four.
Then block to hold.
Hold the breath in for a count of four.
And then exhale,
Open up the opposite nostril.
Let the breath out.
And then hold for a count of four out.
So hold the breath out for a count of four.
And then inhale again.
So let's just take a normal breath in to prepare in through both nostrils.
And out through both nostrils.
Blocking the left side inhale the right to Three.
Four.
Hold both nostrils.
To mystery.
Exhale out the leg.
To three Four,
Hold the breath out.
To Sorry.
For inhale.
To.
.
.
Three Four,
Hold.
Two.
Theory.
Four,
Exhale out the right,
Two,
Three,
Four and hold.
Inhale.
Hold.
Exhale opposite side.
Hold.
Inhale.
Hold.
Exhale.
And just moving with your own breath.
You're welcome to stay for.
.
.
The count of four,
If that feels manageable for you.
Otherwise,
You're welcome to extend the count to a count of six.
Or even a And just focusing.
On the breath moving through the alternate nostrils.
Balancing out.
The left and the right side.
Finish the round that you are on.
And let's do two more rounds together.
And when you've finished,
Your two rounds.
Then just placing the palms.
On top of the thighs.
And then just coming back.
To a natural pace of breath.
And taking full breaths in and out through the nose.
Feeling and noticing any sensations maybe you're experiencing some stillness in the mind.
A sense of.
.
.
Peace and calm.
When you're ready,
Bringing the hands to anjali mudra,
The heart space.
Bowing the head down.
Gently flickering the eyes open.
And lifting the gaze back.
Thank you so much for going through this breathwork practice with me today.
It was truly an honor and I hope that you enjoy the rest of your day.
Thank you.
Namaste.
