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HW: Pranayama
We will do a breath wirk called Nadi Shodhana. This simple exercise is said to balance the brain hemispheres. It is a great way to calm down, for example before a meditation. Except from this, similar to other pranayama exercices, it is said to stimulate the parasympathetic nervous system, which in turn makes us feel relaxed and among other effects slows down our heartbeat and reduces the blood pressure.
Sit comfortably with a straight back. We will take our right hand. We stretch our thumb. We will use it to block our right nostril later. We’ll also stretch our ring finger. We’ll use it to block our left nostril later. We start be breathing out completely. Now we block the right nostril with our thumb and breath in through the left nostril. We slowly count to 6. Then we hold the breath, block both nostrils and count to 4. Now we release the right nostril and breath out on the count of 6 again. We do the same thing beginning on the right side without any interruptiom. Breath in through your right nostril on 6, hold the breath on 4, breath out through the left nostril on 6. And so on. You can also start with 4-4-4 and slowly progress towards longer times. I like to feel my heartbeat and take each one as one count. But you can just count in your head in any pace which is comfortable for you. It should be a little challenging, but not to a point where you feel a lot of discomfort.
Keep doing this exercise for at least a few minutes. You can concentrate on deep breathing into your belly and chest. You can also concentrate on a third eye point or your heart centre.
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1 Reply
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This is a great breathing exercise. Love this. Thank you, Jana 😍💖🙏
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