1. Alternate Nostril Breathing (Nadi Shodhana Pranayama)
This Pranayama has proven to regulate and balance alpha brain waves — responsible for heightened consciousness and calm — with their counterpart beta waves, which are in charge of our active cognitive state and more projected towards the outside world.
– Sitting on your knees or in Easy Pose maintaining the correct alignment of the spine, close your eyes and simply bring attention to your natural breathing pattern
– Bring your right hand gently towards your face resting your pointer finger and middle finger between your eyebrows. Inhale and exhale deeply through the nose
– Use your right thumb to gently close your right nostril and inhale from the left nostril
– Close both nostrils and hold your breath for a few moments
– Open up your right nostril to fully exhale, making sure to gently squeeze out every last drop of air
– Repeat on the opposite side
In your first days of mindful breathing practice, complete five cycles of Active Nostril Breathing. As you become more comfortable, build up to 10 cycles.
