Breathing Balance: Jennifer DeMarco's Guide to Stress Relief with Nadi Shodhan - Rancho La Puerta
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Breathing Balance: Jennifer DeMarco’s Guide to Stress Relief with Nadi Shodhan

Join Jen DeMarco, of the Rancho La Puerta Contemplative Programs, as she introduces the transformative practice of Nadi Shodhan, alternate nostril breathing, and offers insights into its application for stress relief and relaxation. Here are a few key takeaways:

  1. Stress Management: Nadi Shodhan is an effective tool for managing stress. It can help to counteract stress responses triggered by upsetting events or unmet expectations throughout the day.
  2. Real-Time Application: It can be practiced in real-time, providing immediate relief when encountering stress triggers during the day.
  3. Daily Practice: Nadi Shodhan can also be integrated into a daily routine as a chronic practice. Doing so helps build a reservoir of calm in the central nervous system over time.
  4. Technique: The technique involves alternating the inhalation and exhalation through each nostril, using the thumb to block one nostril at a time.
  5. Procedure: Start with a normal exhalation through the left nostril, followed by an inhalation through the left. Then, lightly block the left nostril and exhale through the right, followed by an inhalation through the right. Repeat this pattern, ensuring a complete exhalation and inhalation on each side. Release your hand after your final inhale on the left to exhale through both sides.
  6. Duration: It’s recommended to practice Nadi Shodhan for two to five minutes, whether using it occasionally or as part of a daily routine.
  7. Purpose: The practice aims to directly respond to stress symptoms by activating the parasympathetic nervous system, promoting relaxation and calmness.