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breathing. This type of breathing is recommended at the commencement of each stage. Even in daily sadhana, practising through both nostrils to the appropriate ratio will help to create the breathing rhythm before the actual practice of nadi shodhana is commenced.
Techniques 1 and 2 prepare the lungs and the nervous system for techniques 3 and 4, which introduce antar and bahir kumbhaka (internal and external breath retention). The full benefits of this practice will be obtained by systematically perfecting each level, rather than by struggling prematurely with the advanced techniques. It is important to experience each stage fully and become established in that new pattern of breathing and its effects on the nervous system, energy levels, emotions, mental clarity and subtle aspects of the personality.
Breath: Beginners should be familiar with abdominal breathing before taking up nadi shodhana. In nadi shodhana soundless breathing is practised to ensure that the breath is not forced or restricted in any way. As one progresses with the technique, the duration of inhalation, exhalation and retention should be extended within the limits of comfort. With the increase in ratio and duration, the breathing becomes very light and subtle. In the more developed stages, this gives a feeling as if the air is just floating in and out of the nostrils. Progress through the stages is easier if one develops the ability to relax with the breath. Increased ratios and length of breath should not be at the expense of relaxation, rhythm and awareness. The flow of breath must
be smooth and without jerks throughout the practice.
Counting of rounds: One round of nadi shodhana comprises two complete breaths: breathing in through the left nostril, out through the right,
in through the right nostril, and SSY
out through the left. As a standAlternate nostril breathing ard procedure, each round starts
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1: Inhale
4: Exhale
3: Inhale
2: Exhale
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