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Nadi Shodhana

(Alternate Nostril Breathing)

Balance, clarity, and calm in a few minutes.

Nadi Shodana

Deadlines, notifications, constant context-switching—your nervous system is often in overdrive. Nadi Shodhana (Alternate Nostril Breathing) is a classical pranayama that restores inner steadiness by balancing the breath through each nostril. Modern research links slow alternate nostril breathing to lower stress, improved focus, and smoother emotional regulation—an evidence-informed reset you can use anytime.

Did you know? Pairing Nadi Shodhana with a simple daily cue—before your first email, between meetings, or right after you close your laptop—helps the habit stick with almost no willpower.

Step by Step

Sit comfortably with a straight spine and relaxed shoulders. Gently close your eyes.
Form Vishnu Mudra with your right hand: fold index and middle finger; use your thumb for the right nostril and ring finger for the left. Rest your left hand on your thigh/knee.
Exhale naturally to begin.
Close the right nostril (thumb). Inhale left for ~3–4 seconds.
Keep the right nostril closed. Exhale left for ~3–4 seconds.
Switch: close the left / open the right. Inhale right for ~3–4 seconds, then exhale right for ~3–4 seconds.
That’s one cycle (one full breath on each side). Practice 5–10 cycles at your own pace.
After the final cycle, keep your eyes closed for ~30 seconds and simply notice the natural rhythm of your breath.

Try 3 cycles now—about one minute—and feel the reset.

When to Use It

Pre-meeting reset for calm focus.
Between tasks to clear mental residue and start fresh.
Evening wind-down to transition out of work mode.
Before sleep to ease the mind.

Why Is It Good for You from a PSYCHOLOGICAL Perspective?

From a psychological lens, slow, rhythmic nasal breathing increases parasympathetic activity (rest-and-digest), reduces sympathetic arousal, and supports heart rate variability (HRV)—a marker of stress resilience. The tactile cue at the nostrils anchors attention, reduces rumination, and offers a reliable micro-break for cognitive reset.

Why Is It Good for You from a YOGA Perspective?

In yogic tradition, Nadi Shodhana is said to purify the nadis (energy channels) and balance Ida (cooling, calming) and Pingala (activating, energizing). Beginning with inhale and exhale on the same side cultivates sthira (steadiness) and sukha (ease), settles prana, and gently trains focus—an elegant preparation for deeper pranayama and meditation.

💡 Pro Tip: Count rounds with your left hand. Touch the left thumb to each fingertip (index → middle → ring → little) for cycles 1–4; repeat on the finger pads/knuckles to reach up to 8–12. (One cycle = left in/out + right in/out.)

Contraindications

Generally safe, but avoid or adapt if you have severe respiratory issues, acute nasal congestion or uncontrolled hypertension. If you feel dizziness, chest discomfort, or anxiety, stop and return to normal breathing. Always stay gentle and within your comfort zone.

Mindful Reminder

This isn’t about performance—it’s about presence. If it feels effortful, shorten the counts and soften the touch. Let the breath be quiet, smooth, and kind.