Pranayama - Not As You Know it

You Already Have Everything You Need

The power of the breath - and how to practise pranayama with just your mind

There's something happening right now, in this very moment and it's been happening since the day you were born.

You're breathing.

Around 20,000 times a day, without a single thought or reminder, your body is breathing. When we actually tune in to the awareness of the breath consciously, something shifts. There’s a settling.

"The breath is the one thing in your body you can both consciously control and let go of entirely.“

Why the breath matters so much

When we slow and deepen the breath, we activate the parasympathetic nervous system - the "rest and digest" response. The mind, which has been racing between tabs and to-do lists, starts to land somewhere. The breath is one of the most direct, accessible tools we have for moving from reactive to regulated.

But what if sitting still with your thoughts feels impossible?

I hear this a lot. And honestly, I get it personally too. For those of us with a busy, racing mind - being told to "just breathe" can feel a bit frustrating.

That's why I offer visualisation.

I always offer to give the mind something to do internally. Not another thought to chase but a place to rest and come back to.

"Visualisation gives a tangible mind something to return to, not a distraction."

This isn't "woo" — it's neuroscience. When you visualise a physical sensation, many of the same neural pathways activate as when you experience it directly. You're training your brain to follow the breath, which keeps you present rather than planning dinner or replaying a conversation from three days ago.

Nadi shodhana — the practice I'd love you to try

Over the last few weeks I've been sharing one of my favourite pranayama practices: Nadi Shodhana, also known as alternate nostril breathing. It's a balancing practice.

You can practise it with your hands - using the fingers to gently close alternate nostrils - or, if that feels awkward or you're somewhere you'd rather not draw attention to yourself, you can practise it in your mind. Just visualise the breath moving: in through the left, out through the right. In through the right, out through the left. The rhythm, the balance, the intention - it all still works.

This makes it genuinely accessible. On the bus. In a waiting room. Before a difficult conversation. Before sleep. No mat required.

What you might notice

Students often tell me they feel calmer almost immediately - more present in their own body. A few minutes of Nadi Shodhana before a stressful meeting or a busy school run can genuinely shift your state. Over time, regular breathwork may improve sleep quality, reduce anxiety, improve focus… You already know how to do the most important part. You've been doing it all your life 😊

I've put together a short video walking you through Nadi Shodhana — including the visualisation approach for those who prefer to keep it all internal. Give it a try by clicking the link below and let me know how you get on!

You can join me for weekly in-person classes in Comberbach and Northwich, and also from your home with my Gentle Mat & Chair live online classes. 

1-to-1 and Corporate classes and events also available.