Alternate Nostril Breathing

BENEFITS

• Infuses the body with oxygen

• Clears and releases toxins

• Reduces stress and anxiousness

• Calms and rejuvenates the nervous system

• Helps to balance hormones

• Supports clear and balanced respiratory channels

• Helps to alleviate respiratory irritants

• Fosters mental clarity and an alert mind

• Enhances the ability to concentrate

• Brings balance to the left and right hemispheres of the brain

~ best practiced on an empty stomach, early morning is best 

~Choose a comfortable sitting position—either cross-legged on the floor  or in a chair with your feet flat on the floor.

Sit up straight and tall. Gently close your eyes.

1. Connect to your breath. Begin by taking a full, deep inhalation followed by a slow, gentle exhalation. 

2. You will alternately use the right thumb to close the right nostril and and pinky fingers (together) to close the left nostril.

3. Inhale through the left nostril. Use the right thumb to close the right nostril. Exhale gently, but fully, through the left nostril. Keeping the right nostril closed, inhale through the left nostril and deep into the belly. As you inhale, allow the breath to travel upward along the left side of the body. Pause briefly at the crown of the head.

4. Exhale through the right nostril. Use the ring and pinky fingers of the right hand to gently close the left nostril and simultaneously release the right nostril. Exhale through the right nostril, surrendering the breath down the right side of the body. Pause gently at the bottom of the exhalation.

5. Inhale through the right nostril. Keeping the left nostril closed, inhale once again through the right nostril, allowing the breath to travel up the right side of the body.

6. Exhale through the left nostril. Then again, use the right thumb to close the right nostril as you release the left nostril. Exhale through the left nostril, surrendering the breath back down the left side of the body. Pause gently at the bottom of the exhalation.

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This completes one round of nadi shodhana. The same pattern continues for each additional round: inhale through the left nostril, exhale through the right nostril, inhale through the right nostril, exhale through the left nostril.

Repeat this alternating pattern for several more rounds, focusing your awareness on the pathway of the breath—up one side of the body (from the pelvic floor to the crown of the head) and back down the other side of the body (from the crown of the head to the pelvic floor). Keep the breath slow, gentle, fluid, and relaxed throughout the practice.

Nadi shodhana can be immensely rewarding, even when practiced for as little as five minutes on a regular basis, but practicing daily for 10–15 minutes offers even deeper benefits.

When you are ready to close your practice, complete your final round of nadi shodhana with an exhalation through the left nostril. Relax your right hand and place it comfortably in your lap as you take several Full Yogic Breaths.

Allow your breath to return to normal. As you do, notice your state of mind.

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* info courtesy of Banyan Botanicals

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