Shanmukhi Mudra Breath
A traditional yogic sensory-withdrawal technique that involves gently closing the ears, eyes, nose, and mouth with the fingers to direct awareness inward. It profoundly calms the nervous system, reduces external stimuli, and prepares the mind for deep rest or meditation.
- 1Sit in a comfortable, upright posture and take a few grounding breaths.
- 2Raise your hands to your face with elbows pointing outward parallel to the floor.
- 3Use your thumbs to close your ears, index fingers gently over closed eyes, middle fingers on the nostrils, ring fingers above the upper lip, and pinky fingers below the lower lip.
- 4Release the middle fingers slightly to inhale deeply and slowly through the nose.
- 5Close the nostrils with the middle fingers and hold the breath for a comfortable duration.
- 6Release the middle fingers and exhale slowly through the nose, keeping the other fingers in place.
- 7Repeat this cycle for 5 to 10 rounds, focusing entirely on your internal environment.
By physically occluding primary sensory inputs (auditory and visual), Shanmukhi Mudra reduces afferent signaling to the brain's reticular activating system, facilitating a rapid shift toward parasympathetic dominance. When combined with slow nasal breathing and breath retention, it increases intra-thoracic pressure and stimulates the vagus nerve, effectively lowering heart rate, reducing cortisol levels, and increasing heart rate variability (HRV).
Treats Symptoms
Target Metrics
Avoid if experiencing active ear infections, glaucoma (due to pressure on the eyes), severe clinical depression, or acute respiratory infections.
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