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!
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
Shah, Sejal. Alternate Nostril Breathing Technique (Nadi Shodhan Pranayama). https://www.artofliving.org/.
Eisler, Melissa. Nadi Shodhana: How to Practice Alternate Nostril Breathing. https://chopra.com/.