Nadi Shodhana

Nadi shodhana or alternate nostril breathing is a breathing technique that calms the nervous system and balances the left and the right side of the brain. This breathing technique is ideal to do as preparation before your physical yoga practice or to clear and center the mind for meditation.

Nadi shodhana can also be practiced anytime during the day, as the first thing you do in the morning, on your coffee break, when you get home after a long day or before you go to bed in the evening. Especially if you are having a hard time falling asleep, give nadi shodhana a chance! Ironically the perfect time to take a couple of minutes for yourself is when you think there is no time, since this breathing technique can reduce stress and anxiety and balance your hormones. 

If you are new to practicing breathing techniques avoid holding the breath in the beginning and just alternate nostrils as you focus on calming the breath without forcing the breath. When you begin to feel more comfortable with the technique you can successively begin to hold the breath as a part of your practice.

Photos by Saara Oiononen 

1. Find a comfortable seated position with a straight spine and close the eyes. 

2. Place your right hand in front of you, lower down the middle finger and the index finger.

3. Cover your right nostril with your thumb and breathe in through the left nostril for a count of six. 

4. Close of both nostrils and hold your breath for a count of six.

5. Exhale completely through the right nostril for a count of six. 

6. At the bottom of your exhale breathe in deeply through the right nostril, close of both nostrils, hold the breath and exhale through the left nostril. Continue to inhale and exhale as you alternate nostrils from a couple of rounds up to five, 10 or 15 minutes. 

7. To finish your breathing technique exhale through the left nostril and lower down the palm to your knee. Keep the eyes closed as you keep your awareness inwards and notice if you can experience any effects of breathing technique for a while before you begin your meditation, yoga practice or gently open the eyes to continue your day with a calm, centered and balanced mind, body, soul. 

Namaste