Alternate Nostril Breathing (Nadi Shodhana)

This track guides you through alternate nostril breathing, a calming and balancing breathwork practice. By gently alternating the breath between the left and right nostrils, you help clear the energy channels (nadis), calm the nervous system, and bring harmony to both mind and body. It’s often used to reduce stress, improve focus, and create a sense of grounded clarity. Expect to finish the practice feeling centered, refreshed, and more at ease.

Transcript

Welcome to this 4-minute alternate nostril breathing session. This simple yet powerful practice, Known as Nadi Shodhana, Helps calm the mind, Balance energy and promote relaxation. Find a comfortable seat with your spine tall, Your shoulders relaxed and your hands resting gently on your lap. If you like, Close your eyes to bring your attention inward. You'll be using your thumb and ring finger to alternate between nostrils. Gently place your right thumb over your right nostril and your right ring finger near your left nostril. Your index and middle fingers can rest on your forehead and fold inward. Inhale through one nostril, Close it. Exhale through the other and continue in this pattern. Let's start together. Close your right nostril with your thumb. Inhale deeply through your left nostril. Close your left nostril with your ring finger. Exhale fully through your right nostril. Now inhale through your right nostril. Close your right nostril. And exhale through your left nostril. That's one full cycle. Let's continue at a slow, Steady pace. Inhale through your left nostril. Close your left nostril. Exhale through your right nostril. Inhale through your right nostril. Inhale through your left nostril. Close your right nostril. Exhale through your left nostril. Keep going at your own rhythm. Focus on the coolness of the air as you inhale and the warmth as you exhale. If your mind wanders, Gently bring it back to your breath. Let's complete one final cycle together. Inhale through your left nostril. Close your left nostril. Exhale through your right nostril. Now release your hand and return to natural breathing. Notice the sense of calm and balance you've created within yourself. Take one more deep breath in. And exhale fully. When you're ready, Open your eyes and carry this peaceful energy with you into the rest of your day. Thank you for joining me in this breathwork session. I'll see you soon.