Learn Alternate Nostril Breath - Nadi Shodhana

This track is meant to teach you Alternate Nostril Breath, which has numerous potential benefits. Nāḍī Śodhana may help to calm the mind by balancing the two hemispheres of the brain, regulating emotions, easing insomnia, and reducing restlessness, anxiety and stress.

Transcript

The easiest way to learn this breathing technique is typically by sitting upright.

You can even sit up against a wall.

You want to be comfortable with an elongated spine.

Using the right hand in Vishnu Mudra in the Vishnu hand position,

With your right hand taking your index finger and middle finger and curling them in towards the palm and the palm towards the nose.

The thumb closes off the right nostril.

Inhale left.

The ring finger closes the left nostril.

Exhale right.

Inhale right.

Exhale left.

And that is one cycle.

Now if it's not comfortable for you to hold your hand in this position,

You can take your index finger and middle finger,

Placing them between the brows,

The third eye.

You can also simply use the thumb and the pointer finger instead.

So let's do this together,

Choosing the hand position that feels good for you.

And having the hand ready in front of the face,

Let's take a releasing breath first.

Inhale deeply.

Side out.

Connecting to your belly breath or long deep breath.

The thumb closes off the right nostril.

When you're ready,

Inhale left.

Exhale right.

Inhale right.

Exhale left.

Inhale left.

Exhale right.

Inhale right.

Exhale left.

Inhale left.

Exhale right.

Inhale right.

Exhale left.

Inhale left.

Exhale right.

Inhale right.

Exhale left.

Inhale left.

Exhale right.

Inhale right.

Exhale left.

Do one more on your own.

Once you've exhaled through the left nostril,

Just releasing the hand.

Taking a few breaths here in stillness.

Feel the effects.

Opening the eyes if you feel ready.

So this is a great breathing technique to do if you feel mentally agitated or overwhelmed.

If you feel like you're really in your head.

It's also great to do before starting yoga practice or before laying down for the yoga rest,

The Shavasana posture.

And also really beneficial before going to sleep.

Try it out.

See when it works for you.

Reviews

First time trying this type of breath work. Very interesting and will revisit again

I love this technique, great teacher!

Simple and calming. A great way to stop an overactive mind riddled with anxiety.

good, clear instructions.

Very subtle yet powerfully centering.

Quite straight forward and easy calming technique

Thank you for a lovely practice!

Incredibly effective for me. Bookmarked. Thank you so much 🙏🏾

clear guidance, at a comfortable pace. i'm surprised how relaxed these few minutes helped me feel!! thankyou 💜