Alternate Nostril Breathing For Nervous System Regulation

A simple, grounding breathing practice to help you slow down, settle your nervous system, and create a greater sense of calm.

In this guided practice, you’ll learn alternate nostril breathing (Nadi Shodhana), a traditional yoga breathing technique that can be used to cultivate steadiness, focus, and relaxation.

This practice is a beautiful way to pause when you’re feeling stressed, overwhelmed, scattered, or simply in need of a reset. You don’t need any previous experience—just a few quiet minutes to turn your attention inward.

Good for: stress relief, anxiety, grounding, relaxation, nervous system regulation, focus, mindfulness, and creating a sense of inner calm.

Please note that this content is educational and not a substitute for one to one professional care.

Transcript

Join me seated on a bolster or a cushion for our next breathing practice, Which is called alternate nostril breathing. This is a very soothing practice that I hope you find helpful today. And for this first round, I want to invite you just to watch me first and then join in when you feel ready. You're going to take one hand, Any hand is fine. And using the index finger and middle finger of one hand, You're going to place that right between your eyebrows, The space between your eyebrows. And then with this open thumb, I want to invite you to plug one side of your nose. So the other side of my nose is open. I can breathe from this side of my nose. From this side, I'm going to take a big inhale through my nose. Then I'm gonna take my ring finger and plug this side of my nose, Open up the thumb side and exhale. Inhaling on the same side. Plugging with your thumb, Opening on the other side, And exhale. Staying on this side for an inhale. Plugging on this side, Opening on the opposite side, And exhale. Join me when you're ready, Inhaling on the same side. Plugging, Switching sides, And exhale. Inhale on the same side. Plug, Switch sides, And exhale. Inhaling. Switching sides and exhaling. Inhaling. Switching sides and exhaling. Inhaling. Switching sides and exhaling. Inhaling on the same side. Switching sides, Repeating. Your exhale. And your inhale. I'm going to invite you to continue at your own pace. I will hold the silence for some time so that you can allow your breath to guide you through your practice. Few more rounds here. And when you're ready, Releasing your hand from your forehead. And your nose. Taking a moment to close your eyes or rest your gaze down. Just integrating, Noticing what's showing up now. Noticing any subtle shifts that have happened as you've Practice this breathing. And as always, Whatever is here, Allow it to be here. It doesn't have to look any kind of way. It doesn't have to feel any kind of way. We can hope for soothing, We can hope that that was helpful, But if it wasn't, That's completely fine too. Allowing your experience to be what it is and inviting. Your experience. And all the parts of your experience. I hope you found that helpful.