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What Is Alternate Nostril Breathing?

Alternate nostril breathing, known in Sanskrit as Nadi Shodhana, is an ancient Yoga breathing technique used for calming the body and mind. Alternate nostril breathing can be practiced anytime, and is especially useful prior to meditation.

How To Do Alternate Nostril Breathing

During alternate nostril breathing one nostril is closed. The thumb and index fingers are used to perform this breathing technique. One round consists of one inhalation and one exhalation. Practice a few rounds until you feel comfortable with the technique before adding more rounds.

• Sit in a comfortable chair in a quiet environment.
• Keep your back and neck straight.
• Place your right thumb over your right nostril. Press gently to close the nostril.
• Inhale through your left nostril.
• Place your index finger over the left nostril while releasing the thumb from the right nostril.
• Exhale the air from the right nostril.
• Repeat the sequence.
• Practice slowly. Add more rounds when comfortable.

The Health Benefits of Alternate Nostril Breathing

• Reduces stress.
• Creates a feeling of calm.
• Provides deeper meditation.

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