Nadi Shodhana is a type of yogic breath regulation, which can come in very handy when you are feeling anxious or stressed, experiencing a panic attack with heart palpitations, having difficulties falling asleep or if you are preparing for meditation or for the physical practice of yoga. It can be practiced any time during the day, whether you are on a break, waiting for the kids after dropping them off at after school activities, in bed before going to sleep or any other place you feel comfortable. It only takes up to 5 minutes to complete.
Whenever you are feeling stressed or anxious, practicing just 5 minutes of the yogic “Nadi Shodhana” Pranyama (Breath regulation) can help turn down your internal speedometer and help you calm down. Try this:
- Place the left hand in Gyan Mudra resting on the left knee, tip of the thumb and tip of the index finger together.
- Place the tips of the index and middle finger of the right hand to the eyebrow centre, with the ring finger resting lightly on the left side of the nose and the thumb resting lightly on the right side.
- Start by exhaling from both sides.
- Gently close the left side with your ring finger, exhale slowly through the right side. Pause briefly.
- Inhale slowly through your right side. Pause briefly.
- Open the left side first, then gently close the right side with your thumb, and exhale slowly through your left side. Pause briefly.
- Gently inhale through your left side. Pause briefly.
- Open the right side then gently close the left side with your ring finger and exhale through the right side. Pause briefly.
- Continue as instructed for as many breath cycles you are comfortable with.
- Finish by exhaling through the right side, then release the right hand into Gyan Mudra and allow the breath to return to normal.