Nadi Shodhana – Alternate Nostril Breathing

Nadi Shodhana – Alternate Nostril Breathing

Deep breathing exercises (pranayama) are one of the most simple and valuable tools we have available to us.   You can practice it anywhere and even a couple minutes can be beneficial.

Alternate nostril breathing is an ancient technique that is said to restore balance and harmony in the two hemispheres in the brain.


Other Benefits of Alternate Nostril Breathing include:

  • Keeping your mind present
  • Balanced circulation
  • Improved respiratory function
  • Stress and anxiety relief
  • Releases physical and emotional toxins


Here is a simple step-by-step guide to Alternate Nostril Breathing:


  • Close your eyes and take a deep breath in and out through your nose.
  • Use your thumb and ring finger. ( You can also take your pointer and middle finger to your forehead.)
  • Close your right nostril with your right thumb and breathe in through the left nostril.
  • Close the left nostril with your ring finger so both nostrils are held closed and take a brief pause at the top of the inhale.
  • Open your right nostril and release the breath slowly through the right side and pause briefly at the bottom of the exhale.
  • Inhale through the right side slowly.
  • Hold both nostrils closed (with ring finger and thumb).
  • Open your left nostril and exhale slowly through the left side. Pause briefly at the bottom.
  • Repeat breathing 5-10 rounds.