Breathwork is a highly effective tool, which can result in a nervous system "reset".

The anatomy of the breath itself is fascinating. Did you know that inhalations activate the sympathetic nervous system because inhaling is an active process? During inhalations the diaphragm contracts and heart rate and blood pressure increases. Exhaling, on the other hand, is a passive process. During exhalation, the diaphragm relaxes and heart rate and blood pressure decreases, which is complementary to the parasympathetic nervous system. Therefore, to tap into our parasympathetic nervous system with ease it stands to reason that longer exhalations are the way to go.

By extending exhalations, even a little bit, we stimulate the vagus nerve. This nerve is the longest in our body and runs from our brainstem through our whole body, and touches on all of our major organs. Deep, belly breathing gives this massive nerve a little massage, which signals to the brain that everything is OK. In fact, studies have shown that simply breathing deeply and extending exhalations contributes to Vagal Dominance, which results in our operating primarily in the parasympathetic nervous system. This results in increased immunity, decreased stress and anxiety and increased cognitive flexibility.

In addition to increasing the length and depth of exhalations, another tool for optimising this“rest and digest” response is intermittent breath retention. This technique is most effective when combined with the slower, longer exhalations and has been scientifically shown to reduce blood pressure, heart rate and cortisol (the stress hormone) in the bloodstream.

The technique used in the study I have highlighted above is one we will learn this week called Nadi Shodhana. Historically, this breathing technique is used by yogis and said to purify the body and to help prepare the mind for alert meditation practice. Nope, “alert meditation” is not an oxymoron. Meditation should be experienced and enjoyed, it is not meant to be a passive experience.

The concept of Nadis, or energy pathways running throughout the body, originated in India, though there are similar schools of thought all over the world when it comes to energy and life force. Think of Traditional Chinese Medicine and the concept of Chi. The Nadis represent the duality of life that exists within us all- masculine and feminine, logical and intuitive, etc. According to tradition, it is important these energies work in balance so we are able to react to stimulation from the outside world in a healthy, even, rational way.

The simplest way to bring the two energy channels - the Ida (left side) and Pingala (right side), into balance is through Nadi Shodhana.

Health and safety

Always prioritise safety when practicing breathwork. Always practice seated or lying down and get permission from a doctor before taking up a regular breathwork practice. This is especially relevant if there are any issues with high or low blood pressure, asthma or if there are severe mental health concerns to take into consideration.

The method

Take a seat with your spine straight. If you’re not comfortable on the floor on a cushion you can sit in a chair with a back and your feet flat on the floor.

The following steps make up one round of Nadi Shodhana. I advise you to start with ten rounds and work your way up, and you always want to end the practice on an exhalation from your left nostril. Place your left hand gently on your left knee. Lift your right hand up to your face and rest your thumb lightly on your right nostril and your ring finger lightly on the left. Your index and middle fingers should be resting lightly between your eyebrows on your Third Eye chakra (ajna chakra).

Exhale completely through your nose and then use your right thumb to close your right nostril. Inhale through your left nostril four and count of four and then close the left nostril with your finger. Open the right nostril and exhale through this side for a count of four. Inhale through the right nostril for a count of four and then close this nostril. Open the left nostril and exhale through the left side for a count of four. This counts as one round, and you want to repeat this at least ten times before bringing you right hand down to your knee and spending a few moments noticing any physical or mental sensations that may have occurred.