Breathwork

Alternate Nostril Breathing

Nadi Shodhana

Alternate the inhale and exhale between nostrils using the fingers.

Benefits: Supports breath awareness, nervous system balance, and steady mental focus. Particularly helpful for finding balance.
Props: Cushion, blanket, or chair optional.
Hold Time: 2 to 5 minutes
Cautions and Contraindications: Stop if you feel dizzy, strained, or short of breath. Practice gently and return to natural breathing if discomfort arises.
Entering Alternate Nostril Breathing: Sit comfortably with the spine upright. Use one hand to gently close one nostril while you breathe through the other. Alternate sides with each inhale and exhale in an even rhythm. Stay with an easy rhythm and stop before the breath feels forced.
Exiting Alternate Nostril Breathing: Finish the last round and lower the hand from the face. Return to normal breathing through both nostrils and pause. Pause for a moment and notice how the breath feels before moving on.