Alternate nostril (nadi shodhana)
One side at a time. For a scattered head.
Ready
5 minutes
5:00
Switch the fingers at the top of each in-breath.
Stop and breathe normally if you feel dizzy.
What it is
Breathing through one nostril at a time, closing the other with the thumb and ring finger.
The hand gives the practice a rhythm and a job, which is why it settles a busy mind faster than plain slow breathing for a lot of people.
How to do it
- 1Right thumb closes the right nostril, right ring finger closes the left.
- 2In through the left, switch, out through the right.
- 3In through the right, switch, out through the left. That is one round.
Before you start
- Keep it comfortable. Breath work should never feel like straining; shorten the counts before you force them.
- Skip it with a blocked nose or a cold — force nothing.
Try another
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