Nadi Shodhana (Alternate Nostril Breathing)

claire

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Nadi Shodhana is a breathing technique used for many benefits. According to Sue Neufeld, it balances the hemispheres of the brain. You can use this breathing technique when you have a stuffy nose. It is also great for focusing the mind, supporting the lungs and respiratory functions, rejuvenating the nervous system, removing toxins, and settling stress. The mudra (hand placement show in the photo) is called the Vishnu Mudra.


Sit up tall in a comfortable seat. Relax your left hand into your lap and bring your right hand in front of your face. Keep your eyes closed or soft.


Tuck your index finger and middle finger down on your right hand. The ring finger will press gently against the left nostril while you inhale through the right. Close off the right nostril with the thumb, release the right ring finger, then exhale out through the left nostril. Inhale through the left nostril. Close off the left nostril with the ring finger, remove the thumb and exhale through the right nostril.
Try to match the inhales and exhales. You can breathe in for a count of five and exhale for a count of five. Add in a hold between each inhale and exhale matching that for a count of five. Inhale through the right side 1-2-3-4-5, hold the breath in for 1-2-3-4-5. Exhale through the left nostril for 5-4-3-2-1. Breathe in through the left side for 1-2-3-4-5, hold 1-2-3-4-5, release out through the right nostril 5-4-3-2-1. Repeat this cycle for 5-10 rounds. You can slowly increase your count as you refine your practice. Imagine this breath traveling up to the middle of your forehead. This is your third eye (anja) or your sixth chakra. Visualize parallel paths of light in the midbrain.


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