Week one of the daily meditation challenge is over. How are you doing with it? Are you joining in? Are you picking one method and using that on a daily basis or are you experimenting with the various techniques I’m giving and seeing which ones work for you and which ones aren’t so great? 

Remember – we’re all individuals. What works for one person doesn’t always work for another, so don’t worry if you don’t get on with a certain type of meditation. There’s always plenty more to choose from!

Today we’re coming back to breathwork with a different form of meditation: alternate nostril breathing. This is a yogic breath control practice also known as nadi shodhana pranayama in Sanskrit. Roughly translated, this means “subtle energy clearing breathing technique.”

Research has shown that alternate nostril breathing may help:

• Reduce stress.
• Improve cardiovascular function. One study found that it had a positive impact on heart rate, respiratory rate and blood pressure. 
• Improve lung function. 
• Promote overall wellbeing. One review found that various forms of yogic breathing could improve neurocognitive, respiratory and metabolic function. 

As with all breathwork, alternate nostril breathing is safe for most people, but have a chat with your doctor if you suffer from conditions which may affect your breathing such as asthma, COPD, lung or heart problems, etc. Also if you find yourself feeling dizzy, nauseous or suffering from shortness of breath while doing it, stop. Likewise, if you find yourself feeling agitated or having any form of mental or physical symptoms, stop.  

Don’t be discouraged if breathwork isn’t for you – there’s still plenty of other meditation techniques available. 

The technique of alternate nostril breathing sounds complicated, but it’s very straightforward once you get into it. 

Find a quiet place where you won’t be disturbed and sit comfortably with your legs crossed. You might want to support your lower back with cushions. 

Place your left hand on your left knee and bring your right hand up in front of your nose. 

Exhale completely and then close your right nostril with your right thumb.

Inhale through your left nostril and then close it with your third and fourth right fingers.  

Open your right nostril and exhale. 

Inhale through your right nostril then close it with your right thumb. 

Open your left nostril and exhale.

This is one full cycle. Set a timer and repeat this process for up to five minutes. When your timer goes off, make sure you continue through to the end of your current cycle, finishing your practice with an exhalation from the left side.

That’s it! Another deceptively simply practice with powerful results. 

I’d love to hear how you’re getting on with the meditation challenge. Let me know in the comments or email me – info@neptunesdaughter.co.uk