Hi I'm Supreet. I upload new videos every Sunday. You can follow me on Facebook at
Crushing Meditation and Twitter at CrushingMed. In this video I'm going to
guide you through two breathing exercises. They both involve alternate
nostril breathing. Alternate nostril breathing improves your lung function
and your respiratory endurance, it lowers your heart rate, lowers your blood
pressure, but remember that to get these benefits you do need to practice it
regularly and also to maintain those benefits you need to practice it
regularly. For both these practices that I'm about to share with you, please
follow these instructions. Sit comfortably on the floor or on a chair.
Ensure that your back is straight and your shoulders relaxed while you perform
these exercises. Do these exercises on an empty stomach preferably, if you can't do
that you can also do them after a light meal. Take slow, deep breaths and last but
not the least, use your common sense, listen to your body. If you feel any
problems like shortness of breath or difficulty in breathing while performing
these exercises, then stop them immediately.
The first breathing technique that I'm going to share with you is called Nadi
Shuddhi. I learned Nadi Shuddhi by watching Sadhguru's video. For this you
can place your left hand in the middle of your lap - palm facing up - and your
right hand is going to block your nostrils one by one. So what you're going
to do with your right hand is you're going to put your pointer finger and
middle finger down and your ring finger and your little finger will stay
straight, touching. So now we flip this around we're going to use the thumb to
block your right nostril and then we're going to use the ring and the little
finger to block your left nostril so you're going to switch the nostril after
every exhale. So we always start by inhaling through the left nostril. So
first you can exhale out the air, then block your right
nostril with your thumb and take a deep inhale in. Now exhale from the same. Now
switch, block your left nostril and inhale through the right. Exhale through
the same. Switch, inhale, exhale, switch.
You can keep your eyes closed while you do this. You can do this technique for
about 4 minutes or 5 minutes. The second breathing technique that I
want to share with you is called Anulom Vilom Pranayama. I learned this
technique from a pranayama workshop that I attended. This technique is very similar
to Nadi Shuddhi, the difference is that we switch the nostril after every inhale.
in Nadi Shuddhi, we're switching the nostril after every exhale. In Anulom Vilom
we're switching the nostril after every
inhale. So what we're going to do is: again we will start with the left
nostril, inhale from the left nostril, so block the right nostril, inhale from left,
switch, exhale from right. Now inhale from right, switch, exhale from left. Inhale
left, switch,
exhale from the right. Now inhale from the right, switch, you can follow along with
me.
So that's how you do Anulom Vilom Pranayama. For both these breathing
techniques which I shared - Nadi Shuddhi and Anulom Vilom, you can practice
them for about five minutes. You can do them once or twice a day, and for both
these techniques, we always start the inhale from the left nostril and we end
after an exhale from the left nostril. So be sure to give these techniques a try.
They are very simple and very quick to do, and very good for you. Thank you for
watching. I'll see you in the next video
So again we're going to block using the thumb and using the... right and the middle...