Breathing: the key to physical and mental well-being
With different rhythms and techniques, breathing is a powerful tool that can be adjusted according to the goal: to energize, to calm, or to balance. By incorporating it into your sessions as a personal trainer, you offer a holistic approach that goes beyond simple movement. Breathing becomes a bridge between the physical and mental aspects of exercise, and even the spiritual aspect if your clients are open to it.
A balanced breath
If you’re looking to offer clients a simple yet effective technique that provides relaxation, mental clarity, and recenters them, alternate nostril breathing is ideal. Also called Nadi Shodhana in Sanskrit, this breathing method comes from yoga and pranayama practices and has been around for thousands of years.
The term Nadi Shodhana literally means "purification of the energy channels." This practice, referenced in ancient texts like Patanjali’s Yoga Sutras and Tantric writings, helps channel vital energy (prana) and cleanse the nadis (energy channels). It contributes to better physical and mental health, facilitating a deeper meditative state.
Alternate breathing aims to harmonize the activity of the two brain hemispheres, balancing logic and creativity, action and introspection. By activating the parasympathetic nervous system, this technique helps to calm the body, reduce stress, and improve breathing quality. These benefits are invaluable for your clients, whether during or outside their training sessions.
How to practice alternate nostril breathing
To guide your client in the practice of alternate nostril breathing, here are the steps to follow:
-
Starting position
Ask your client to sit comfortably with his/her back straight and eyes closed. He/She can choose a cross-legged position or simply sit on a chair with feet flat on the floor. Encourage him/her to rest the left hand on the left knee, palm facing upward.
-
Using the right hand
Ask him/her to fold the index and middle fingers of the right hand, so only the thumb and ring finger are used for the practice.
-
Inhale on the left side
- Tell him/her to gently close the right nostril with the right thumb.
- Encourage him/her to inhale slowly and deeply through the left nostril.
-
Exhale on the right side
- Instruct him/her to close the left nostril with the ring finger.
- Invite him/her to open the right nostril and exhale slowly and fully.
-
Inhale on the right side
Guide him/her to keep the left nostril closed while inhaling deeply through the right nostril.
-
Exhale on the left side
- Ask him/her to close the right nostril with the thumb..
- Tell him/her to open the left nostril and exhale slowly.
Physical and mental benefits
This method activates the parasympathetic nervous system, promoting relaxation and mental clarity. It also enhances breathing quality during and outside of sports sessions, helping clients better manage stress and improve their physical performance. At my studio, Prometheus Fitness, I personally integrate these breathing techniques to help each of my clients deepen their understanding of breathwork and enrich their overall well-being.
By introducing alternate nostril breathing to your clients, you’re offering them a unique and effective approach to managing stress, anxiety, and even physical exertion. This simple technique provides numerous physical and mental benefits and is accessible to everyone, even to those sceptical of spiritual or esoteric practices.
Ready to take it further?
To deepen your knowledge of different breathing techniques and their benefits, consider signing up for our Assess & Correct course. This course provides the necessary tools to incorporate these practices into your sessions and enhance your clients' experience, helping them discover a new dimension of their well-being.
