Unilateral Nostril Breathing Exercise - Left Nostril
Here is the audio to follow for the pranayama practice - feel free to download and use it whenever you need it.
TRANSCRIPT:
Hello and welcome to Cultivating Chill.
My name is Vikki Velasquez and today, we will practice unilateral nostril breathing with the left nostril. This is a breathing technique that involves inhaling and exhaling through one nostril, while the other nostril is partially closed.
Research shows that conscious breathing through the left nostril only will promote a sense of mental focus and reduce mind wandering.
Before we go any further, please take note – while this breathing practice is generally considered a safe practice, it may not be suitable for everyone. If you have a heart condition or a chronic breathing condition, such as asthma, COPD, or any lung condition, consult with your doctor before practicing any breathing exercises.
Also, if you are feeling unwell or congested, do not practice unilateral nostril breathing. When practicing breath control with nasal breathing, the nostrils need to be clear. We never force the breath.
And finally, if at any time during pranayama, you experience a shortness of breath or feel overwhelmed, let go of the practice and let your breath breathe itself.
For this practice, we will use the shaka, the surfer hand gesture. The three middle fingers are folded into the palm, leaving the pinky and thumb extended. It is a simple gesture that is gentle and comfortable for the hands.
Because we will be blocking the right nostril to breathe through the left, direction will be given for the right hand. So the right hand will be in the shaka while the left hand is gently resting in your lap or on your thigh.
Unilateral nostril breathing is a samavritti style of pranayama, meaning the inhales and exhales should be of equal length. Each breath should be slow, deep, and even, with a full inhale and a full exhale.
So, let’s get ready for practice. We will breathe for 10 cycles.
I invite you to find a comfortable seat, either in a chair or cross-legged on the floor, maybe with your back against a wall for extra support.
Let’s sit up tall, with a long spine. The shoulders are relaxed and aligned over the hips, ears are in line with the shoulders.
Take a deep, slow inhale, your spine stretching as you lift your crown. Exhale, deep and slow, relaxing your shoulders and settling into a comfortable, mindful posture.
Just feel your natural breath for a moment…the feel of the inhale…the feel of the exhale.
Let’s begin by taking a breath together to align with one another. Inhale–exhale.
Gently place your right thumb on the right nostril.
Through the left nostril, inhale slowly and deeply. (1, 2, 3)
Exhale through the left, slowly and deeply. (1, 2, 3)
Keeping the right nostril closed, take a deep and full inhale through the left side. (1, 2, 3)
Exhale through the left, slowly and deeply. (1, 2, 3)
Inhale - (1, 2, 3)
Exhale - (1, 2, 3)
Inhale - (1, 2, 3)
Exhale - (1, 2, 3)
Inhale - (1, 2, 3)
Exhale - (1, 2, 3)
Inhale - (1, 2, 3)
Exhale - (1, 2, 3)
Inhale - (1, 2, 3)
Exhale - (1, 2, 3)
Inhale - (1, 2, 3)
Exhale - (1, 2, 3)
Inhale - (1, 2, 3)
Exhale - (1, 2, 3)
Inhale - (1, 2, 3)
Exhale - (1, 2, 3)
Release your shaka and let your breath breathe itself.
Silent count of three inhales and exhales.
Let’s bring our hands to a prayer position, hands to heart center.
The light in me honors the light in you.
Namaste.
Cultivating Chill hopes you found the information and breathing practices informative and helpful. If you have any questions or want to share anything, please feel free to leave a comment.