Unilateral Nostril Breathing Exercise - Right Nostril
A Pranayama Practice
Here is the audio to follow for the pranayama practice.
TRANSCRIPT:
Hello and welcome to Cultivating Chill.
My name is Vikki Velasquez. Thank you for joining me to explore unilateral nostril breathing with the right nostril.
This breathing technique involves inhaling through one nostril and exhaling through the other.
Research shows that conscious breathing through the right nostril only will promote a sense of calm and increased happiness by decreasing the sense of stress and restlessness.
Before we go any further, please take note – while this breathing practice is considered to be generally safe, it may not be suitable for everyone.
If you have a heart condition or lung condition, please 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 nasal focused breath control, the nostrils need to be clear. We never force the breath.
And finally, if at any time, you experience a shortness of breath or feel overwhelmed, let go of the practice and let your breath breathe itself.
For this right nostril breathing technique, 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.
The pinky finger and thumb will be used to gently apply pressure on the area where the cartilage of the nose begins, around the narrowest part of the bridge. If that is uncomfortable, then gently press against the side of the nostril, partially closing the nostril.
Feel free to use whichever hand is most comfortable. Whichever hand is not being used for practice can gently rest on your lap.
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.
We will breathe for 10 cycles.
I will cue your inhales and exhales.
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.
If sitting on the floor, using a cushion or yoga block or folded blanket will elevate the hips over the thighs and create more space for the air to flow through the body.
The shoulders are relaxed and aligned over the hips, ears are in line with the shoulders.
Take a deep, slow inhale, stretching your spine long.
Exhale, deep and slow, relaxing your shoulders away from your ears, settling into a comfortable, mindful posture.
I invite you to gently close your eyes.
Breathe your natural breath.
Don’t try to change anything – just observe your natural inhale and exhale.
Notice how your breath feels.
The inhale.
The exhale.
Filling yourself up with air.
Releasing the air, letting it all go.
(about five breaths)
Let’s begin by taking a breath together to align with one another.
Inhale – Exhale —
Gently bring your mudra to your face and partially close your left nostril.
Through the right nostril, inhale slowly and deeply. (1, 2, 3)
Close the right nostril and exhale through the left, slowly and deeply. (1, 2, 3)
Close the left, inhale through the right. (1, 2, 3)
Close the right and exhale through the left. (1, 2, 3)
Close the left, inhale through the right. (1, 2, 3)
Close the right and exhale through the left. (1, 2, 3)
Close the left, inhale through the right. (1, 2, 3)
Close the right and exhale through the left. (1, 2, 3)
Close the left, inhale through the right. (1, 2, 3)
Close the right and exhale through the left. (1, 2, 3)
Close the left, inhale through the right. (1, 2, 3)
Close the right and exhale through the left. (1, 2, 3)
Close the left, inhale through the right. (1, 2, 3)
Close the right and exhale through the left. (1, 2, 3)
Close the left, inhale through the right. (1, 2, 3)
Close the right and exhale through the left. (1, 2, 3)
Close the left, inhale through the right. (1, 2, 3)
Close the right and exhale through the left. (1, 2, 3)
Close the left, inhale through the right. (1, 2, 3)
Close the right and exhale through the left. (1, 2, 3)
Release your mudra and inhale through both nostrils.
Let your breath breathe itself.
Let your breath return to its natural rhythm.
(about five breaths)
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.