Nadi Shodhana (Alternate Nostril Breathing) for Improved Breathing and Sleep Without Closing the Nostrils
Nadi Shodhana, or Alternate Nostril Breathing, is a pranayama technique that calms the mind, reduces stress, and improves breathing and sleep quality. This variation uses gentle pressure on the cartilage above the nostrils to direct airflow.
- Find a Comfortable Seat: Sit comfortably with your spine straight and shoulders relaxed. You can sit on a chair or on the floor with a cushion.
- Hand Position: Place your right hand near your nose, ready to gently lift the cartilage above the nostrils.
- Start the Practice:
- Use your right ring finger to gently lift the cartilage above your left nostril, increasing the aperture for the left nostril.
- Inhale deeply through your left nostril.
- Use your right thumb to gently lift the cartilage above your right nostril, increasing the aperture for the right nostril.
- Exhale through your right nostril.
- Inhale deeply through your right nostril.
- Use your right ring finger to gently lift the cartilage above your left nostril, increasing the aperture for the left nostril.
- Exhale through your left nostril.
- Continue the Cycle: Repeat the process for 5-10 minutes, maintaining a smooth and steady breath. Always inhale and exhale through one nostril while gently lifting the cartilage above that nostril to increase airflow.
- End the Practice: After finishing your practice, sit quietly for a few moments and observe the effects.
Starting and ending with the left nostril can help activate the parasympathetic nervous system, promoting relaxation and preparing the body for sleep.
Relax into your breath and enjoy feeling calmer and more peaceful!
