Nadi Shodana

Nadi Shodhana, or alternate nostril breathing, is a traditional yogic breathing technique used to balance the body’s energy channels (nadis), calm the mind, and harmonize the nervous system. The practice is excellent for reducing stress, improving focus, and promoting relaxation. By alternating breaths through each nostril, Nadi Shodhana enhances oxygen exchange and supports mental clarity and inner peace.

Instructions:

Find a Comfortable Position: Sit in a comfortable cross-legged position or on a chair with your spine straight. Rest your hands on your knees and relax your shoulders.
Hand Position (Vishnu Mudra): Use your right hand to form the Vishnu Mudra: fold your index and middle fingers into your palm, leaving your thumb, ring finger, and pinky extended. Your thumb will control your right nostril, and your ring finger will control your left nostril.
Prepare for Breathing: Close your eyes or soften your gaze, and take a few natural breaths to center yourself.
Begin the Cycle:
1. Close the Right Nostril: Use your thumb to gently close your right nostril. Inhale deeply through your left nostril.
2. Close the Left Nostril: Use your ring finger to close your left nostril, release your thumb from your right nostril, and exhale fully through the right nostril.
3. Inhale through the Right Nostril: With the left nostril still closed, inhale deeply through your right nostril.
4. Switch and Exhale: Close the right nostril with your thumb, release your ring finger from the left nostril, and exhale fully through the left nostril.
5. This completes one full cycle.
Repeat: Continue the practice for 5–10 minutes or as long as feels comfortable, maintaining a steady and relaxed rhythm.
Conclude the Practice: After the final cycle, return to natural breathing and sit quietly for a moment, noticing the effects on your body and mind.

Tips for Success:

Breathing Depth: Keep your inhales and exhales smooth, slow, and even.
Focus: Concentrate on the sensation of air moving in and out of your nostrils to stay present.
Frequency: Practice Nadi Shodhana daily, especially in the morning or before meditation, to balance energy and start the day with calmness.
Advanced Variation: As you become comfortable, you can incorporate a breath-hold (kumbhaka) between the inhale and exhale for added benefits.

This practice clears mental clutter, restores balance to your mind and body, and supports a sense of peace and well-being, making it a cornerstone of many holistic wellness routines.