Alternate Nostril Breathing.

Alternative Nostril Breathing is a traditional yogic breath practice that helps balance the body, calm the mind, and harmonize the nervous system. Known in Sanskrit as Nadi Shodhana, which means “channel purification,” this technique gently clears the energy pathways and brings a sense of centeredness and inner peace.

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By consciously alternating the breath between the left and right nostrils, we bring equilibrium to the left and right hemispheres of the brain—inviting calmness, clarity, and emotional balance. It’s a simple practice that can be done anywhere and only takes a few minutes to feel its grounding effects.

Whether you're preparing for meditation, reducing stress, or seeking mental focus, Nadi Shodhana is a powerful tool to reconnect with your breath—and yourself.

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Step-by-Step Guide

1. Find a comfortable seat
Sit in a relaxed position with your spine upright. Rest your left hand on your knee, palm facing up. Use your right hand for the breathing technique.

2. Create the hand mudra
With your right hand, fold your index and middle fingers toward your palm. You’ll use your thumb to close the right nostril, and your ring finger to close the left nostril.

3. Begin with an exhale
Gently close your right nostril with your thumb.
Exhale fully through the left nostril.

4. Inhale through the left nostril
Breathe in slowly and deeply through the left nostril.

5. Switch sides
Close your left nostril with your ring finger, release the right nostril, and
exhale slowly through the right nostril.

6. Inhale through the right nostril
With the left nostril still closed, inhale through the right.

7. Switch again
Close the right nostril with your thumb, release the left nostril, and
exhale through the left.

 

This completes one full round.
Repeat this pattern for 5–10 rounds, or about 2–5 minutes.

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Tips for Practice

• Breathe smoothly and gently — no force.

• Focus on the breath and the sensation of air moving in and out.

• If you're new to this, keep the session short and gradually increase.

• Practice on an empty stomach for best results.

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