Reset and Rebalance: Alternate Nostril Breathing Guided Practice

Alternate nostril breathing or Nadi Shodhana is breathing technique from yoga that promotes relaxation, clarity, and stress relief. It involves inhaling and exhaling through one nostril at a time, alternating sides, and can benefit the cardiovascular, respiratory, and nervous systems. It aids in lowering blood pressure, improving heart rate variability, enhancing lung function, and activating the parasympathetic nervous system. Mentally, it calms the mind, reduces anxiety, and improves focus. Spiritually, it balances the body's energy channels (nadis), promoting deep states of consciousness and transformation. Practiced correctly, it can lead to a calmer, clearer mind and better sleep.

Sound mixing by the fabulous Eric Fischer.

Transcript

Tess Callahan: 0:09

Hello, friends. This practice, called Nodi Shadana, is an alternate nostril breathing technique. It's a yoga technique for relaxation and clarity of mind. It involves inhaling and exhaling through one nostril at a time, which helps both sides of the body and the brain to work in harmony, and it can be used to manage stress, to focus before meditation, or anything really, or simply to feel calmer. Avoid practicing it while driving, or if you have a bad cold. There are many benefits to this practice, including physical benefits for your cardiovascular system. It's been shown to lower blood pressure and improve heart rate variability. For your respiratory system, it's used by some competitive swimmers to enhance lung function and oxygen exchange, and for your nervous system, it activates the parasympathetic nervous system, softening the body's fight or flight mode, and helping you move into a clearer, less reactive mode,

Unknown: 1:42

you The

Tess Callahan: 1:45

mental benefits are that it helps to calm a racing mind, reduce anxiety. It can be used before an exam or any stressful situation. It improves your focus and concentration, and regular practice really helps alleviate insomnia, because it reduces the mental chatter and helps to soothe your nervous system. The spiritual and energetic benefits have to do with balance. Nadi Sodhana, it means cleansing the nadis. The nadis are the energy channels of the body in the yogic tradition, the left or lunar channel represents cooling yin energy, and the right or solar channel represents heating or yang energy. Most of our personalities lean toward one more than the other. Alternate nostril breathing helps bring them into balance, inviting the totality of your being to come fully online. When the nadis are balanced, prana can flow freely through the central energy channel along the spine, opening your mind to deep states of consciousness where true transformation can take place. So begin by finding a quiet place to practice. You can sit on the floor, cross-legged or on a chair with your feet on the ground. Let your spine be naturally straight, but not rigid. Your pelvic bones upright, level, and square, push down the pubic bone and lift the tail, lift the lower back ribs, open the chest, let your shoulders soften, let the face soften, let yourself feel very regal when you do this. Feel important because you are important. Put your left hand in your lap, your palm up. You can imagine you're holding a big crystal ball in the palm of your hand. On your right hand, bend the first two fingers down and use the pad of your thumb to close your right nostril, and when you switch, you're going to use the pad of your ring finger to close the left nostril. Don't lift up the elbow, keep the elbow down, and I'll guide you through the first few breaths. Then you can do it at your own pace. Don't force or strain. If you feel lightheaded, simply return to normal breathing, maintaining a steady rhythm at your own pace. Gently close your eyes, close the right nostril don't push hard against the nose, just enough pressure to close it gently, and inhale completely through the left nostril. Close the left nostril, open the right nostril, exhale completely through the right nostril, inhale through the right nostril, close the right nostril, exhale completely through the left nostril, so the sequence is easy to remember. Just say to yourself, inhale, change, exhale, the slower the better, the deeper the better, the smoother the better just going at your own pace and Pay attention to your posture if you find yourself losing your posture, restore your posture, sitting tall, shoulders back down, regal and at ease, and There's a short pause between the breaths. A short pause following the inhalation. A short pause following the exhalation. This pause is called the Kumbhaka. Allow the mind to fall into the space between the two breaths and. giving the breath a silky smooth oily sensation, no resistance,

Unknown: 11:22

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Tess Callahan: 12:02

repeat the breath cycle you're on and release, and just notice how you feel, you you feel any different, just notice the feeling, if There's a paradox that you're cutting off half of your airway by breathing through one nostril. You might think that would be a problem for the mind, but paradoxically it has a very calming effect on the mind. mind this process invites the outside world to disappear for a while. That concept of residing within yourself is one of the central concepts of yoga to internalize the senses, it's a very profound practice if done on a regular basis, help you if you balance of body and mind, deeper sleep and and a calmer, clearer response to the world around you. If you find this practice calming, know that it is easily available to you anytime you need it, and the more you build it into your life, the more deeply it will serve you. Be well, my friend.

Unknown: 14:22

Bye.