From Frazzled to Focused: Why Nadi Shodhana Pranayama Works
- juliegtheyogi
- 16 hours ago
- 4 min read
Updated: 2 hours ago
Learn a simple, powerful breathing ritual to steady your nerves and bring instant balance. Nadi Shodhana (Alternate Nostril Breathing) is your new go-to for everyday calm.
Finding moments of calm can feel impossible when you're quickly moving from one task to the next. Whether it’s rushing in the morning, stressing before a big meeting or dealing with the mid-afternoon slump, your nervous system is often stuck in overdrive.
What if there was an easy 2-minute breathing exercise you could do that would help you reset, refocus and restore balance?
Enter Nadi Shodhana (Alternate Nostril Breathing), a pranayama (breathing exercise) known for its grounding and calming effects. It’s one of my absolute favorites, especially to begin the day, but you can do it any time.
I've practiced Alternate Nostril Breathing:
Before meetings with senior executives
When waiting for the doctor to come into the room during appointments
During a stressful day when everything seems to be demanding my attention at once
This breathing practice involves breathing through one nostril at a time while closing the other, then alternating back and forth in a steady, mindful rhythm. The balancing act is harmonizing to your mind and body and helps regulate your nervous system.
Learn how to practice Nadi Shodhana, discover its extraordinary benefits and get tips on how to add it to your own routine for more balance and less stress.
How to Practice Nadi Shodhana: A Step-by-Step Guide
All you need is your breath and a couple of minutes of quiet.
Find a comfortable seat (on the floor or a chair) with your spine long. Relax your shoulders and gently close your eyes or keep a soft gaze in front of you.
Use the hand position Vishnu Mudra. Tuck your right index and middle fingers toward the center of your right palm, leaving your thumb, ring finger and pinky finger extended. Bring your right hand toward your nose.
Close your right nostril with your right thumb.
Breathe in slowly through your left nostril.
At the end of your inhale, close your left nostril with your right ring and pinky fingers while lifting your thumb from your right nostril to breathe out through the right side.
Inhale through your right nostril.
Close your right nostril with your right thumb.
Lift your right ring and pinky fingers from your left nostril as you exhale through your left nostril.
This completes one round of Alternate Nostril Breathing. Repeat for a total of 2 minutes, ending with the exhale through the left nostril. Maintain a calm, steady rhythm.
3 Reasons to Practice Alternate Nostril Breathing
Calms your nervous system: Nadi Shodhana activates the parasympathetic nervous system (your "rest and digestion" mode), helping to reduce the "fight or flight" stress response. The result? A calmer mind and deeper relaxation.
Brings balance and mental clarity: Alternating your breath between nostrils helps create a sense of equilibrium in the body and mind. This breathwork can support focus, reduce anxiety and promote better emotional regulation. The result is a more centered, balanced mental state.
Grounds you in the present moment: The intentional rhythm of Alternate Nostril Breathing draws your attention away from distractions and into the here and now. With each breath, you become more aware, calm and connected to the present.
When and How to Use Alternate Nostril Breathing
The beauty of Nadi Shodhana lies in its simplicity and flexibility. Here are some ideal times to practice:
Morning wake-up time: Start your day grounded, energized and calm. (This breathing exercise is one of my favorite parts about my morning routine.)
Before stressful events: Practice it before presentations, big meetings and job interviews or any time you feel anxious.
Midday reset: Try it when you notice your energy dip in the afternoon.
Before bed: Use it to calm your mind and prepare for restful, restorative sleep.
Tips for Getting the Most Out of Your Breathing Practice
Create a quiet space. Find a spot free from distractions to deepen your focus.
Maintain steady breath. Aim for a gentle, natural flow.
Practice every day. Even just a few minutes a day makes a difference and will get you results.
Combine it with other practices: Try pairing it with a brief mantra meditation or while in a yoga pose like Virabhadrasana II (Warrior II) for enhanced balance. I love to add Nadi Shodhana to the beginning or end of my yoga classes.
Nadi Shodhana for Everyday Calm
If you're looking for a simple way to reduce stress, improve focus and cultivate calm, Alternate Nostril Breathing is your new go-to self-care practice. The best part? It only takes 2 minutes and can be done anywhere.
The next time your mind feels scattered, your energy feels off or you need a mental reset, try Nadi Shodhana to invite balance, peace and clarity into your day.
Wish you had more energy and a self-care routine you could actually stick to?
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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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