Sanskrit for “channel cleansing”, this type of pranayama purifies the subtle aspects of the mind-body-soul system.1 Specifically, Nadi Shodhan centers the left and right hemispheres of the brain. It is particularly helpful for when you need to concentrate better, such as before a meditation session. Using this technique for a couple of minutes before stressful events such as public speaking is also advised, as it can assist in slowing down anxious racing thoughts.2 Overall, Nadi Shodhan is a wonderful way to combat fatigue and just relax!

How to:

• Sit comfortably, with elongated spine and relaxed hips. Relax facial muscles and close your eyes.

• Put the back of your left hand on your left knee with either flat palm face up or thumb and index fingertips touching

• Gently put the tips of your right hand’s index and middle fingers between your eyebrows

• Breathe in and out through your nose

• Close right nostril with the thumb and slowly inhale through left nostril

• Close left nostril with ring fingers and hold your breath for a moment

• Open right nostril and release the air. Hold exhale for a moment

• Inhale slowly with right nostril

• Close both nostrils again (remember: left nostril -> ring finger & right nostril -> thumb)

• Open left nostril, exhale and hold

• Repeat at least 5 times

  

References

1. Shah, Sejal. Alternate Nostril Breathing Technique (Nadi Shodhan Pranayama). https://www.artofliving.org/.

2. Eisler, Melissa. Nadi Shodhana: How to Practice Alternate Nostril Breathing. https://chopra.com/.