Release the thumb on the right nostril and breathe out through the right nostril. On an exhalation, close the right nostril (corresponds to Pingala nadi) with your thumb and breathe out through the left nostril (corresponds to Ida nadi).īreathe in through both nostrils, close the right nostril and breathe out completely through the left nostril.īreathe in through the left nostril and then close with the ring finger. Use the ring finger and little finger to open and close the left nostril and use the thumb for the right nostril. Place the tip of the index finger and middle finger of the right hand on your forehead in between the eyebrows ( ajna chakra) with the ring finger and little finger on the left nostril, and the thumb on the right nostril. Place your left hand on your left knee with the palm face upward, or in the Chin Mudra by gently touching the tips of the index finger and thumb together. Sit in a comfortable position with the spine long and the hips relaxed. How To Do Alternate Nostril Breathing (Nadi Shodhana) When performed for just a few minutes, Alternate Nostril Breathing can instantly reduce stress and fatigue, and is a quick and efficient practice to do before high-stress situations such as job interviews and public speaking engagements.
It also relaxes the mind in preparation for meditation, which can be helpful for those struggling to settle down before meditating. Alternate Nostril Breathing helps calm the mind, reduce anxiety, and bring a feeling of relaxation to the entire body. In Sanskrit (one of the languages of India), Alternate Nostril Breathing is called Nadi Shodhan Pranayama, which translates to “subtle energy clearing breathing technique”, and it has many benefits. Whether running for president or running late for work, Alternate Nostril Breathing is an excellent way to tap into the body’s natural stress-reduction mechanisms.
For the last 39 years, The Art of Living has taught over 30 million people how to use breathing exercises to quiet the mind, reduce stress and make meditation easier… and alternate nostril breathing practice is one of the favorites for many. Yes, the world is now catching on to the yoga breathing exercises.
In 2016, Vogue magazine declared “Breathing Is the New Yoga”, highlighting Art of Living’s Sudarshan Kriya.Īlso according to Business Insider Sept 2017 issue, Hillary Clinton attested to using the “alternate nostril” breathing technique as a saving grace during the stressful 2016 presidential election. Updated by: Sejal Shah I September 11, 2020
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