Practice
How Do You Do Alternate Nostril Breathing?
Alternate nostril breathing (Nadi Shodhana) balances and calms the mind. Sit tall, close your right nostril with the thumb and inhale left; close the left, rele
Alternate nostril breathing (Nadi Shodhana) balances and calms the mind. Sit tall, close your right nostril with the thumb and inhale left; close the left, release the right and exhale; inhale right, then exhale left. That is one round. Breathe slowly and evenly for 3-5 minutes, never forcing.
Nadi Shodhana means 'channel-clearing' breath. Using the fingers to close one nostril at a time, you alternate the flow of breath, which many people find quickly settles a busy or anxious mind and evens out the energy.
Keep the breath smooth and quiet, without holding it forcefully. If your arm tires, rest it. It is a gentle practice suitable for most people; if you have a blocked nose or feel light-headed, simply breathe naturally instead.
Frequently asked questions
- What are the benefits of alternate nostril breathing?
- It is widely used to calm the mind, ease stress and improve focus. Research on slow yogic breathing links it with relaxation and reduced anxiety for many people.
- How long should I do it?
- Three to five minutes is plenty to feel calmer. Stop sooner if you feel dizzy.
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