(Beginner/Intermediate) 30 Minute Pranayama Routine I Alternate Nostril & Box Breathing I 4 Rounds (Patreon)

Welcome my friends. This is the intermediate/beginner version of this new 30 minute breathwork routine. We are combining Nadi Shodhana and Sama Vritti (alternate nostril breathing and box breathing). Each round progresses in length of time we inhale and exhale. For example, the first round will be an inhale of 4 seconds, hold for 4, exhale for 4, and hold for 4. The 2nd round will be 5, 3rd round is 6 and the final round is 7.

Just normal box breathing can be enough for this session, in through the nose, out through the nose or mouth. But the more challenging version would be to include Nadi Shodhana, alternate nostril breathing. So we inhale for 4 seconds through left nostril, hold both closed for 4, then exhale through right nostril for 4, close both and hold again for 4. Then we repeat that starting from the right side.

As always, play around with what feels right for you. You can experiment with the breath and even do slow deep mouth breathing for this session if you want. Just taking 30 minutes-1 hour for yourself is extremely beneficial. There is no right way.

Enjoy my friends

Much love,

Sandy

• Length:    30 Minutes of Breathing + 25 Minute Meditation

• Rounds: 4

• Breath Holds:

  • Type: Exhale

  • Duration:  30 sec | 40 sec | 50 sec | 1 Min

• Breathing Style: Box Breathing + Alternate Nostril Breathing - Inhale left nostril, hold, exhale right nostril, hold

• When to Use: Before meditation

• Intention/Purpose:  To enter a blissful state of altered consciousness