Alternate Nostril Breathing

Feeling scattered, anxious or having trouble focusing? Alternate nostril breathing, or nadi shodhana in Sanskrit (which means channel clearing), is one of my favorite practices to calm the mind and become more fully present.

NOTE: it's best to do this practice on an empty stomach and when your sinuses are clear.

*IMPORTANT*
If you have high blood pressure, please check with your primary physician before trying this breathing practice.

Transcript

Alternate nostril breathing is an amazing tool to use when you are feeling stressed,

Overwhelmed,

And you just can't seem to think straight.

Breathing this way helps to balance the left and right hemispheres of the brain,

Which means you'll feel much more centered and balanced after this.

Find a comfortable seated position,

Cross-legged on the floor or on your heels or even in a chair.

We're going to be using our right thumb and ring finger to gently close the area right above the nostril.

Close your eyes.

Keep your left hand relaxed,

Either on your knee or in your lap.

Take a deep breath in and out.

Bring your right hand up and using your thumb,

Gently close the right nostril.

Inhale through the left nostril.

Release the right nostril and close the left with your ring finger.

Exhale through the right nostril.

Inhale through the right nostril.

Pause and switch,

Releasing the ring finger on the left nostril and closing the right nostril.

Exhale.

Inhale through the left nostril.

Pause and switch,

Releasing the thumb on the right nostril and closing the left nostril with the ring finger.

Exhale through the right nostril.

Inhale through the right nostril.

Pause and switch,

Closing the right nostril.

Exhale.

Inhale through the left nostril.

Pause and switch,

Closing the left nostril.

Exhale.

Continue this cycle on your own for five more rounds.

This is the end of the video.

Thank you for watching.

On your next exhale,

Release your hand down to join the left.

With your eyes still closed,

Take several deep breaths in and out.

When you're ready,

Open your eyes.

Reviews

Very relaxing and easy to follow!!!

Short and sweet, thank you! Feeling much more grounded now

Wonderfully grounding! 🩷

Beautiful. thank you

Explained well. Music and voice intonation was relaxing.

this was wonderful. the perfect pace, and very relaxing. ☀️

Calming with clear instructions. Really enjoyed this breathing exersice.

Loved this short and gentle introduction to alternate nostril breathing!

Thank you for this calming and balancing meditation Ashley :))