Watch: Join Surf Legend Tom Carroll for Breath and Meditation Exercises

Carroll posted the clip above and captioned it:

"Breath sequence - 5 minutes alternate nostril - Nadi Shodna Meditation 15 minutes - partially guided. Greatest gift you’ll ever gift to yourself."

After welcoming viewers to the session, Carroll introduces the practice and says:

"Clearing the channels so the breath can move in and through and influence the system nice and smooth, and slowly, and softly and gently using your natural breath." 

"We're not trying to force anything," he says. 

Carroll explains that nadi means "channel," and shodna means "clearing."

Banyan Botanicals says it's "a powerful breathing practice aimed at clearing and purifying the subtle channels of the mind-body organism while bringing balance to the system as a whole."

Benefits include mental clarity, reduced stress and anxiety, and a relaxed body and mind. 

How to practice Nadi Shodna:

1. Sit in a comfortable position with legs crossed.
2. Place left hand on left knee.
3. Lift right hand up toward nose.
4. Exhale completely and then use right thumb to close right nostril.
5. Inhale through left nostril and then close left nostril with your fingers.
6. Open right nostril and exhale through this side.
7. Inhale through right nostril and then close this nostril.
8. Open left nostril and exhale through left side.
9. This is one cycle.
10. Continue for up to 5 minutes.
11. Always complete the practice by finishing with an exhale on the left side.

Even better, press play above and join Carroll in the 20-minute practice. 

In the comments, one viewer asked:

"TC when’s the next tap-in? I want to tune in with you."

Carroll responded:

"Next Tap In with me is this Saturday morning 5:50 am (Australian Eastern Daylight Time) come join in. We run three times per week Tuesday via @quiksilver Thursdays and Saturdays via my Insta handle here."