When things got stressful at work I used to go into the "client's bathroom", the one with a proper door and a lock. It was the closest thing to a "yogi's cave" near Times Square in NYC . Then I would practice nadi sodhana or alternate nostril breathing.
To my surprise problems began solving themselves without me even having to get involved. Due to the centered energy gathered through the exercise, I was able to shut up and let things be, i.e.: in meetings when something was stressful. Even if for a few minutes, or seconds I would remain calm rather than reacting incongruously and getting into further trouble.
That is the power of Nadi Sodhana.
Before we even begin
Pranayama practices can be started if a good a steady practice of asana is reached, meaning, if the body is in a good enough condition that the practitioner can sit with a straight back without pain and for, say, at least 30 minutes at a stretch.
Also, Swami Rama
talks about "right conditions" as in for example: good nutrition, good mental disposition etc. as well as the finer details, like practicing in an airy room, with good ventilation, not to cold and not too hot, free of distractions.
All of these preparations may sound un-important. They did to me in the beginning, but only until I realized that they are actually very important and I was deluded. So back I went to my corner and prepared, prepared, prepared. Not that I am a master now, but at least the foundation is right for the practice to develop.
Is it Dangerous?
No, it is not if you pay attention to the directions. Always consider talking to a teacher for further clarifications. However, as you will see it is pretty easy.
Is there another exercise I could practice before this?
Yes, you could practice a few rounds of Kapalbhati. And of course, having a consistent yoga-asana practice is always recommended.
What are the Benefits?
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| The client's bathroom had a full door, privacy, and room for pranayama -this is not the actual thing though- |
That is the power of Nadi Sodhana.
Before we even begin
Pranayama practices can be started if a good a steady practice of asana is reached, meaning, if the body is in a good enough condition that the practitioner can sit with a straight back without pain and for, say, at least 30 minutes at a stretch.
Also, Swami Rama
talks about "right conditions" as in for example: good nutrition, good mental disposition etc. as well as the finer details, like practicing in an airy room, with good ventilation, not to cold and not too hot, free of distractions.All of these preparations may sound un-important. They did to me in the beginning, but only until I realized that they are actually very important and I was deluded. So back I went to my corner and prepared, prepared, prepared. Not that I am a master now, but at least the foundation is right for the practice to develop.
Is it Dangerous?
No, it is not if you pay attention to the directions. Always consider talking to a teacher for further clarifications. However, as you will see it is pretty easy.
Is there another exercise I could practice before this?
Yes, you could practice a few rounds of Kapalbhati. And of course, having a consistent yoga-asana practice is always recommended.
What are the Benefits?
- Opens both nostrils, which in turns balances the mental energies
- Balances the left and right currents of electricity within the body
- It purifies the whole nervous system when practiced regularly and with concentration
- Brings us into a more focused, centered state
- Improves Concentration
- The Hatha Yoga Pradipila says that to one who practices in this way all his nadis (or nervous channels on the body) will be purified within 3 months. How about that? Of course they talk about practicing four times a day. Let's get started with when we need it and build from there.
- Brings a sense of well-being. Try it, you will see.
1.- Pre-Preparation: Make sure your stomach is empty. Then, to start you may want to lay down on your belly and breath deeply for a few breaths to relax your stomach muscles, your neck, and body in general.
2.-You can also do neti pot if you have not performed asanas before this practice, to at least try to get both nostrils to be active. And, while at it, maybe do a few sun salutes or a few asanas to indicate to the body that work is on the way.
3.- Sit in lotus or cross legged, or in siddhasana, with a straight back. The lower spine will have a slight curve so that your pelvis will be lightly tilted forward.
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| Knees below the pelvis, slight yet natural curvature of the lower back open chest, erect spine. Normal curvature of the neck. Concentrate and relax |
IMPORTANT NOTE: If for some reason you cannot sit down straight, do not be discouraged, you can try the exercise laying down. It may make you fall asleep the first couple of times but eventually you will be able to gain all the benefits anyway. Thanks anonymous for the comment that showed me this portion was missing from this post!
5.- You will be breathing in slowly and in a concentrated manner, counting your heart beats as you go (or counting numbers if your heart-beat is hard to notice).
5.- You will be breathing in slowly and in a concentrated manner, counting your heart beats as you go (or counting numbers if your heart-beat is hard to notice).
- Inhale through both nostrils, slowly, concentrated, then cover your right nostril with the thumb and exhale slowly through the left. Use the pranayama set-up for the fingers to cover your nostrils
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| curl your index and middle finger, you will be alternate-covering your nostrils with the thumb (for right nostril) and ring finger (to cover the left nostril). Do a trial first, to get used to it. |
- Inhale again through the left - THIS IS IMPORTANT, once you exhale you need to inhale through the same nostril though which you exhaled.
- When your lungs are filled cover both nostrils for a second or two, and open the right nostril by letting go of the thumb
- If you need to swallow, do so at the end of one of the exhales
- Exhale, and pause for one second, then inhale through the right nostril. Always in a controlled, slow manner. Count your heartbeats if your awareness is sophisticated, otherwise count with numbers in your head
- A good number to begin would be 4 counts for each inhale, 4 for each exhale etc. Do not retain for more than one second or two when you are covering both nostrils and your lungs are filled.
- Practice for 2 or 3 minutes to begin with and use as necessary.
Remain sited for a while and feel the effects of it.
You can then follow up with other pranayama if you have an established practice. For example anuloma pranayama.
Would be nice to then do some pratyahara -sense withdrawal-, and focusing on object, see: practicing all the limbs of yoga in every practice.
Rest in savasana for a few minutes.
May your practice bring you peace.
May your practice bring you peace.
See also:
This comment has been removed by the author.
ReplyDeleteRemoved but nothing on how to do these things if you can't get down on the floor. If it's pending, that would be good to know, if it's not, that too, would be good to know. No sense getting angry about it, but after thinking and considering, I think that something which is "the easiest breathing exercise" should be accessible for everyone, including the tens of millions who can't, for whatever reason, get down on the floor in the suggested postures or positions (or down on the floor at all).
ReplyDeleteNo anger, no heat, but nonetheless still true.
Hi Anonymous, after your comment I added in the post (see above important note) that it can be done laying down please read it again and you will see it. Can you lay down? If you can, and I am guessing most people can, then the exercise is accessible and very calming and soothing.
ReplyDeleteAs per posts for people who have difficulties I am planning a sequence of posts, coming up in September, I appreciate the idea.
I do see it, thank you for adding the section. It is appreciated.
ReplyDeleteI can lay down - there is pain involved in moving at all right now, and I'm (unless anything else happens) 4-6 week away from surgery. I sought out the breathing exercises in the first place as an added method to try and calm the panic and terror; this won't be the first surgery, but it will be the biggest and may have to be followed by a procedure on my back - and that too creates panic and terror.
I eat healthily, I try to exercise to the extent that I can with isometric exercises and using stretch bands. I haven't been able to get to the pool or gym for over a month, I'll keep trying and then after the surgery return to both.
Physical pain that is both severe and long-standing is a constant battle. It can strip us of our control, and exacerbate emotional pain. At least, in my experience, this is the case.
I'll try the modified breathing exercise. In my case, falling asleep shouldn't pose a problem, but if I do, that would also be a benefit as sleep is difficult at present.
One additional problem, I have serious issues with congestion - it comes and goes and is very frustrating. I looked up "Neti Pot" (it is what you suggest first if one can't breathe properly) and wanted to ask if it really works? I'd be willing to try it, to try anything really - taking decongestants is toxic and unhealthy, but I often have no other recourse.
It does look unpleasant and painful, is it? I assume I would Google to find a place to purchase one, or do you have a recommendation and/or a post on how to use it, and where to buy one, what to look for in buying it, or any other information?
Thank you.
Janice, glad to hear you will give it a try, and if you are not at risk of falling asleep that is great news, this is a very balacing exercise. I will work on another exercise that I think can help you too and post it. IF you are curious and cannot wait, just so you know it is called the "three part breathing", and it is really easy, you can do it laying down and it is very relaxing and calming, especially for when you are about to undergo surgery, I feel for you, and I hope it all goes well!
ReplyDeleteThe exercise (I will put a video and all but just for now) is about laying down and breathing in for three counts, the first breath goes to the abdomen, you hold, then breath in to the side of the ribcage, you hold, then breathe in to the ceiling of your chest, then you hold for one, hold for two, hold for three, then ...
Breathe out with the ceiling of the chest, out with the ribcage, out with the abodmen and you rest (for one count)
then you start again, breathe in with the abodmen, pause, ribcage, pause, ceiling of the chest... hold,hold,hold, then breathe out in the three part again.
Again, I will be putting a post just for you Janice, well I wont say that but you know it is for you... I hope you try it. It calms me down... would like to hear how it works for you
Another suggestion I have comes from my teraphist, she was about to undergo oral surgery, and she was scared. she searched I-tunes (you know where you can listen to portions of CDs?) for one that was about relaxation and that resonated with her. It worked for her... just a thought... anything to calm the mind
As per the stuffy nose, I find the neit pot very useful, I will be doing a demo soon for the local community and will videotape it as well, but you can try it with the instructions on the box. It does provide a little discomfort at first, but at least in my case, I got used to it quickly... and it does help.