Pranayama to Relax and Sleep Well - Nadi shodhana pranayama

We learn a breathing exercise, or rather Pranayama, ideal to relax, calm down and find your balance: Nadi Shodhana.

This Pranayama has no contraindications, it is suitable for everyone (even pregnant women) and can be practiced both in the morning and in the evening (ideally before going to sleep).

Nadi Sodhana is also known as the "Alternating Nostril Breathing" and is a "cleaning" technique of the "Nadis" that is the energy channels of our body: Ida and Pingala, the right and left Nadis. In this way, we will rebalance any situations of imbalance, allowing our energy to flow smoothly and regain our calm.

So practice Nadi Shodhana when you feel particularly tired, stressed or to detoxify body and mind (also excellent for when you have a headache).

before this exercise :)

Bring the index and middle fingers of the right hand to the center of our third eye (the space between the eyebrows)

Close the right nostril with the thumb of your right hand and INSPIRE from your left nostril (count 4 times)

Then close the left nostril with the right ring finger and exhale from the right nostril (contra 4 times)

Inhale from the right nostril (in 4 steps)

Close the right nostril with the right thumb and exhale from the left nostril (4 strokes)

Repeat 2 more times.

After the first cycle (you must always finish from the left nostril), we pause with a nice "inhale and exhale with our rhythm.

If you feel like it, you can start over and do two more cycles.

(hold the breath) with full lungs (after inhalation) and with empty lungs (after exhalation) for a few seconds (eg 4 seconds). Full / empty lung retention for pregnant women is FORBIDDEN.