![]() Keep your breath smooth and even throughout the practice. Avoid the practice if you’re feeling sick or congested. Nadi Shodhana is best practiced on an empty stomach. You can say to yourself, “Exhaling tension and anxiety.”Īlternate nostril breathing, known as Nadi Shodhana Pranayama in Sanskrit, is a breathing practice for relaxation.Īlternate nostril breathing has been shown to enhance cardiovascular function and lower heart rate. Imagine that the air you exhale washes away tension and anxiety.You can imagine that the air you inhale brings waves of peace and calm throughout your body.Begin the practice of breath focus by combining this deep breathing with imagery and a focus word or phrase that will support relaxation.Place one hand below your belly button, keeping your belly relaxed, and notice how it rises with each inhale and falls with each exhale.Practice your deep breathing for a few minutes.Note how shallow breathing feels compared to deep breathing.Notice how your abdomen expands with deep inhalations. Notice any differences between normal breathing and deep breathing. Alternate between normal and deep breaths a few times.Bring your awareness to your breaths without trying to change how you’re breathing.Sit or lie down in a comfortable place.Gradually increase the duration until your sessions are at least 20 minutes. Examples include peace, let go, or relax, but it can be any word that suits you to focus on and repeat through your practice.Īs you build up your breath focus practice, you can start with a 10-minute session. You can choose a focus word that makes you smile, feel relaxed, or is simply neutral. This deep breathing technique uses imagery or focus words and phrases. You can then practice the technique while performing your daily activities. Once you learn how to do belly breathing lying down, you can increase the difficulty by trying it while sitting in a chair. ![]() ![]() You can place a book on your abdomen to make the exercise more difficult. Exhale using pursed lips as you tighten your abdominal muscles, keeping your upper hand completely still.Keep your other hand as still as possible.Slowly inhale through your nose, feeling your stomach pressing into your hand.Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.You may place a pillow under your knees for support.Lie on your back with your knees slightly bent and your head on a pillow.When you begin, you may feel tired, but over time the technique should become easier and should feel more natural. Practice diaphragmatic breathing for 5 to 10 minutes 3 to 4 times daily. It may also help reduce stress and help with challenges related to eating disorders, constipation, high blood pressure, migraine episodes, and other health conditions. Creative Mindĭiaphragmatic breathing (aka belly breathing) can help you use your diaphragm properly.Ī 2020 meta-analysis shows this type of breathing is particularly helpful in people with breathing challenges due to chronic obstructive pulmonary disease (COPD), heart problems, or cancer.
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