Continue this breathing pattern for up to 5 minutes.Release your fingers to open your left nostril and exhale through this side.Inhale through your right nostril and then close this nostril.Release your thumb and exhale out through your right nostril.Inhale through your left nostril and then close your left nostril with your right pinky and ring fingers.After an exhale, use your right thumb to gently close your right nostril.Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended.Keep your breath smooth and even throughout the practice. Avoid the practice if you’re feeling sick or congested. Nadi Shodhana is best practiced on an empty stomach.
You can say to yourself, “Exhaling tension and anxiety.”Īlternate nostril breathing, known as Nadi Shodhana Pranayama in Sanskrit, is a breathing practice for relaxation.Īlternate nostril breathing has been shown to enhance cardiovascular function and lower heart rate. Imagine that the air you exhale washes away tension and anxiety.You can imagine that the air you inhale brings waves of peace and calm throughout your body.Begin the practice of breath focus by combining this deep breathing with imagery and a focus word or phrase that will support relaxation.Place one hand below your belly button, keeping your belly relaxed, and notice how it rises with each inhale and falls with each exhale.Practice your deep breathing for a few minutes.Note how shallow breathing feels compared to deep breathing.Notice how your abdomen expands with deep inhalations. Notice any differences between normal breathing and deep breathing. Alternate between normal and deep breaths a few times.Bring your awareness to your breaths without trying to change how you’re breathing.Sit or lie down in a comfortable place.
Gradually increase the duration until your sessions are at least 20 minutes. Examples include peace, let go, or relax, but it can be any word that suits you to focus on and repeat through your practice.Īs you build up your breath focus practice, you can start with a 10-minute session. You can choose a focus word that makes you smile, feel relaxed, or is simply neutral. This deep breathing technique uses imagery or focus words and phrases. You can then practice the technique while performing your daily activities.
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Once you learn how to do belly breathing lying down, you can increase the difficulty by trying it while sitting in a chair. You can place a book on your abdomen to make the exercise more difficult.
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When I first started meditating, I signed up to the free 30 Day Meditation Challenge. And once you do sit down, finding any sort of mental quiet is just as unattainable.Īs someone who still struggles to keep a regular meditation practice going or to actually achieve a level of quiet concentration, one thing that works for me is having a focal point. I’ve found that having something to look at, whether it be a flame or a mandala helps me to focus my attention, quiet the constant chatter in my mind, and just breathe.
Making time to drop everything and just breathe can seem almost impossible. Alright here’s the thing, meditation is hard.
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