10-Min Nāḍī Śodhana Prāṇāyāma – Breath Control for Nervous System Reset

PLEASE READ THESE INSTRUCTIONS & GUIDELINES BEFORE ATTEMPTING THIS PRACTICE: This is an intermediate level visually guided 10-minute practice of what is commonly known as Sama Vritti Nadi Shodhana Pranayama. Traditionally, Nadi Shodhana Pranayama (NSP) doesn’t involve using fingers; instead, you use your tongue to block alternate nostrils. However, in modern practice, fingers are used. So, while we call this Nadi Shodhana Pranayama, I refer to it as digital Nadi Shodhana Pranayama since it involves fingers. It has many of the effects that resemble the Hatha Yoga Kriya called Neti. The exercise begins with two minutes of 10 seconds of inhalation and 10 seconds of exhalation, focusing on breathing gently through the nostrils. This is followed by 2 cycles of NSP (4 breaths of one minute each breath) with a ratio of 15:15:15:15. This practice includes both visual and verbal instructions. Therefore, for your first few sessions, keep your eyes open to follow my demonstration and observe Ana beside me. Aim to look like Ana, not exactly like me, as I use my hands to indicate various body parts for movement or relaxation. The voiceover, recorded separately so I could perform the breathing exercises simultaneously, will guide you through relaxing different areas. I'll point to these areas with my fingers; you don't need to do the same. Keep your hands on your knees. When expanding or contracting for inhalation or exhalation, I'll demonstrate with one hand where to expand or gently contract your trunk. To achieve longer breath cycles, avoid merely sucking air in and pushing it out. Instead, move your diaphragm downwards as you would during a relaxed abdominal inhalation. Feel the expansion from the pelvic floor to the lower back, upper back, chest, and abdomen simultaneously as the diaphragm descends during inhalation. For exhalation, the diaphragm should ascend smoothly while gently contracting first your lower abdomen (lower transverse abdominis only if possible), then push in or extend your vertebrae from the L4-L5 junction upwards, i.e. your middle back (just above the top of your hips or iliac crests, without moving your hips forward. Then push in your upper back. Then retaining the sensation of keeping the lower abdomen, middle and upper back drawn gently inwards then gently push your lower front ribs and your abdomen. I’ll often illustrate this expansion-contraction cycle with my hands passing over these parts of the body. Keep your hands on your knees and focus on these movements with your trunk. Sometimes, I'll ask you to hold your breath. If this causes discomfort, take extra breaths as needed or breathe naturally while holding your breath. To indicate I'm holding my breath, I'll put a peg on my nose; you don't need to do this. When holding your breath, maintain a gentle Jalandhara Bandha by slightly lowering your chin , bringing your neck slightly backwards, and relaxing your jaw. This prevents excess pressure changes that can cause headaches or dizziness and can be enhanced by pressing the tip of your tongue to the base of your upper teeth. This practice can improve blood flow, balance your nervous system, and shift it towards a parasympathetic dominant state, leaving you energised yet calm—ideal before static meditation. This can have tremendous benefits in terms of enhancing internal organ function. Don’t force it; take extra breaths if necessary and gradually extend breath cycles beyond one minute. A healthy person at rest takes about one full breath per minute (approximately five litres of air per minute). This practice aims for similar or less amounts of air per minute with one minute breath cycles but eventually you should for even longer cycles—90 seconds per breath or up to two minutes per breath. In 'A Treatise on the Philosophy of Yoga' by Dr N.C. Paul (1855), it's suggested that Pranayama begins effectively at one breath every five minutes. For more on effective breath control both musculoskeletally and physiologically, join my online training courses or attend one of my global events. Visit the provided links for details. https://simonborgolivier.com/special-... https://simonborgolivier.com/events **** Thanks to Senior Teacher of 5D Synergy Flow Ana Bem Bizjan for demonstrating with me **** For more teachings and courses visit: www.simonborgolivier.com Instagram: @simonborgolivier {Ref: DJI_20250410164542_0004_D SBO Dome Retreat Day 6 PM Digital Neti NSP 10 min Simon Ana 11April2025 edited - titles - en sound 1080high}