Breathing Through Alternate Nostrils (Nadi Shodhana)
A step-by-step guide to the calming and balancing practice of alternate nostril breathing.
Starting Position
1
Choose your spot
Sit in a comfortable position with your legs crossed (lotus or half-lotus position).
2
Posture
Keep your spine straight and shoulders relaxed.
Preparation
1
Close your eyes
Place your left hand on your left knee.
2
Use your right thumb
To close your right nostril.
3
Inhale through the Left Nostril
Slowly and deeply inhale through your left nostril, counting mentally to 4.
Switch Nostrils
1
Close your left nostril
With the ring finger of your right hand.
2
Release the thumb
From your right nostril.
3
Exhale through the Right Nostril
Completely exhale through your right nostril, counting mentally to 4.
Inhale through the Right Nostril
1
Inhale through your right nostril
Counting mentally to 4.
Switch Nostrils Again
1
Close your right nostril
With your thumb.
2
Release the ring finger
From your left nostril.
Exhale through the Left Nostril
1
Completely exhale
Through your left nostril, counting mentally to 4.
Repeat
Continue alternating nostrils for 5-10 minutes.
Focus on maintaining a steady and gentle rhythm.
Functioning and Effects
How it Works
Alternate nostril breathing balances the left and right hemispheres of the brain, promoting calmness and mental clarity.
Time for Results
Calming Effects
Calming effects are usually immediate, with increased relaxation and balance after a few minutes of practice.
Frequency
1-2 times a day.
Recommended Times
Morning and before bedtime.
