Simple, effective and powerful, Alternate Nostril Breathing can ground and center you, helping you to be ready for anything that comes your way. Learn about my favorite breathing technique.
Breath is not something you probably think about unless you’re in a yoga class, meditating, trying to catch it from running or vigorous exercise, or have a stuffy nose. Your inhales and exhales are automatic so it’s easy enough to forget about your breath. If you don’t have to think about your breath, then why should you? Because it can work in your favor, my friend.
Don’t understate the power of your breath. It’s a mighty source of power and energy. Breath = vitality. If pranayama (Sanskrit for breath work) is in your wellness toolbox, you already know the big, beautiful benefits of working with it. For those who’ve never experienced the depth of what it can do, I have a practice for you.
It’s called Nadi Shodhana (Alternate Nostril Breathing), where you breathe in through one nostril while the other is closed and then switch—breathe out through the opposite nostril while the other is closed.
I practice this every morning, and I’m hooked, not just because it brings balance to both hemispheres of the brain, but because a sense of renewal, peace and hope wash over me. It's like that sensation the moment you step out of the shower and wrap the towel around you. Fresh. Pure. Cleansed. And to think all it takes to feel like this is to sit for a few quiet minutes in the morning with this breath work before you even open your bedroom door—that’s what keeps me coming back for more. Yes, I’ll have more of where that came from, please.
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You can practice this breathing exercise any time of day, but its best to stick with it at the same time every day to make it a habit (like just before or after you brush your teeth).
Practice It: Nadi Shodhana (Alternate Nostril Breathing)
Begin seated with a long, tall spine. Relax your ears and close your eyes.
Place your left hand on your left knee. Bring your right hand toward your nose. Tuck your index and middle fingers toward your right palm. Bring your right thumb to your right nostril. Close your right nostril with your thumb as you inhale smoothly through your left nostril.
Close your left nostril with your right ring finger, pause for a beat and then release your right thumb from your right nostril, exhaling through it.
Inhale through the right nostril, close it off, pause. Repeat this cycle for three minutes.
Listen to the sound of your breath, its smoothness and steadiness. It sounds like a tide rising on the inhale and crashing to a sandy shore on the exhale, and I just ride that wave.
Let the last exhale exit through the left nostril, and then release your right hand down. Take a few cleansing breaths in and out through both nostrils. Notice the impact of this breath work on your thoughts and outlook. How do you feel?
Note that this website is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Speak with your doctor before beginning any new exercise routine or wellness plan.
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