Expert Support
Nadi Shodhana (Alternate Nostril Breathing)
(Best practiced alone and in a quiet space)
Nadi = channels of the body
Ida: channel along the left side of your spine (feminine energy)
Pingala: channel along the right side of your spine (masculine energy)
This breath exercise brings balance to your entire being
Sit comfortably with your legs crossed or legs extended (if that is more comfortable). For extra comfort, sit on the edge of a pillow or folded blanket (you can also sit against a wall or in a chair for support). With your eyes closed, rest your hands palms facing upward on your thighs or knees and take a few long deep breaths to settle yourself.
Following your final breath, lift your right hand and place it as shown in figure a.
Close your right nostril with your thumb and inhale through your left nostril. As you pause at the top of your inhale, release your thumb from your right nostril and block your left nostril with your pinky finger; exhale through your right nostril (figure b & c).
Keep blocking your left nostril as you inhale through the right nostril; at the top of the inhale, release your pinky finger from your left nostril and block your right nostril with your thumb; exhale out the left nostril (figure c & b).
Continue this breathing flow for about ten cycles, ensuring you are enjoying the length of each inhale and exhale. Upon your last exhale, gently release your hand back to your thigh or knee and enjoy a few more breaths through both nostrils.
Benefits: lowers blood pressure and heart rate, balances nervous system, lowers metabolic rate
If you have a blocked nostril or respiratory difficulties: try to visualize the pattern outlined above; imagine you are breathing in one nostril and out the other without physically blocking them
