Nadi Shodhana or Alternate Nostril Breathing Instructions
When you’re feeling stressed, anxious, or in need of a reset button.
Take a comfortable and tall seat, making sure your spine is straight and your heart is open
Relax your left hand on your left knee. Lift your right hand up toward your nose. with your pointer finger + middle finger to rest between your eyebrows
Exhale completely and then use your right thumb to close your right nostril.
Inhale through your left nostril and then close the left nostril with your ring finger so both nostrils are held and closed
Retain your breath at the top of the inhale for a brief pause
Open the right nostril and slowly exhale through this side; pause briefly at the bottom of the exhale
Inhale through the right nostril and then close this nostril
Open the left nostril and exhale through the left side
This is one cycle. Continue for up to 5 minutes. Always complete the practice by finishing with an exhale on the left side
Repeat for 5-10 cycles, allowing your mind to follow your inhales and exhales. If you’re moving through the sequence slowly, one cycle should take you about 30-40 seconds.
Tip: Consistency is helpful, so try to match the length of your inhales, pauses, and exhales. For example, you can start to inhale for a count of five, hold for five, exhale for five, hold for five. You can slowly increase your count as you refine your practice.
*Please note that some tools may have medical restrictions. Consult with a medical professional for guidance.