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Breathing Part 2- Nadi Shodan


Ready to get out of your comfort zone again?

Here is the next breathing technique that I would like to share with you and it is called Nadi Shodan. It is the pinnacle of the pranayama practise and involves holding your breathe with and without oxygen in the lungs.

I filmed another off the cuff video demonstrating this technique, as well as a review of Kapalbhati. You can check that out below.


Nadi Shodan

This technique is similar to the other techniques in terms of the reported benefits. It is said to help mental focus, blood pressure, lung capacity, and of course mental health. It is similar to Mark Devine's box-breathing, and is extremely centering. One round of Nadi Shodan is relatively long, so I would recommend starting with 5-10 rounds and see how you feel afterwards.

To perform Nadi Shodan:

-Inhale through your left nostril for a count of your choice (we'll say 5 seconds)

-Hold your breathe with the air in your lunges for an equal amount of time (5 seconds)

-Switch nostrils and exhale through your right nostril for double the amount of time (10 seconds)

-Hold your breathe without oxygen for an equal time to your breathe in (5 seconds)

-Inhale with your right nostril (5 seconds)

-Hold your breathe for an equal amount of time (5 seconds)

-Switch no strings and exhale through your left nostril for double the amount of time (10 seconds)

-Hold your breathe without oxygen for equal time to your breathe in (5 seconds)

This would constitute one round of Nadi-Shodan, and you would continue on without a break into your next round.

Things to remember:

-Breathe in and out of your diaphragm. Your tummy will move in and out, and your shoulders will not move up and down. This is essential.

-We don't want the air to gush in our out of our lungs, so try to control the full breathe in and out.

-You want to pick a number count that is sustainable for all the rounds you chose. Start on the easy side.

If you are game, give this a shot. Like I said in the last post about breathing, I think we are just coming to understand how beneficial this can be for your health physically and mentally. It is not very time consuming, requires no equipment, and can even be performed lying down.

Try it out and let me know what you think .

Grit Human Performance

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