Alternate Nostril Breathing (Nadi Shodhana) For Calm & Focus

Return to center with Alternate Nostril Breathing (Nadi Shodhana). This simple, rhythmic breathwork practice is designed to balance both sides of the nervous system, settle mental chatter, and restore steady ease. Gently guided with permission to move at your own pace, with gentle options if your right arm is tired or your nose is congested.

Transcript

This is alternate nostril breathing, A traditional yogic practice known as Nadi Shodhana. It's a simple rhythmic breath designed to quiet an active mind, Balance the left and right sides of your nervous system, And draw your energy back to center. Begin by finding a comfortable seat. Let your spine be tall but soft. Allow your shoulders to melt away from your ears. Unclench your jaw. You'll be using your right hand to guide the breath. And to keep your neck and shoulder completely relaxed, Feel free to support your right elbow, Maybe resting it in your left palm, Propping it with a cushion or yoga block, Or resting it against the arm of a chair. Bring your right hand toward your face. You can tuck your index and middle fingers into the palm or simply rest them lightly between your eyebrows. Your thumb rests gently beside your right nostril and your ring finger rests gently beside your left. If your nose feels congested today or if holding the hand up feels like too much effort, You can rest both hands in your lap and simply visualize the breath flowing up and down each side. The nervous system can respond just as deeply to the visualization. Before we start, Take an easy breath in through both nostrils. And let the breath sigh out through the mouth. Gently close the right nostril with your thumb and inhale through the left nostril. Close the left nostril and release the right nostril. Exhale through the right. Inhale through the right. Close the right side and release the left. Exhale through the left. That's one round complete. Inhale through the left. Close the left, Release the right, Exhale right. Inhale right close right, Release left, Exhale left. Inhale, Lift. Close left, Release right, Exhale right. Inhale, Right. Close right, Release left, Exhale left. Continue this flow on your own for the next few breaths, Left to right, Right to left, Following the natural rise and fall of your own rhythm. Wherever you are in your cycle, Allow the last exhale of the practice to leave through the left side. And when you've finished, Gently lower your right hand down to your lap, Keeping the eyes soft or closed. Let your breath return to its natural rhythm. Breathing through both nostrils. Notice the space you've created. The balance between effort and ease with the breath. And the quiet steadiness within you. You can meet whatever comes next from this center.