Nadi Shodhana or “alternate nostril breathing” is a powerful pranayama technique that balances the masculine and feminine energies of your body and also harmonizes the right and left sides of your brain. Doing this for 11 minutes a day will create remarkable shifts in your energy as it deeply relaxes the mind and body and can assist in creating a better connection to your spirit.

This is a great tool to use to quiet your mind before a meditation session and is also a soothing practice for calming anxiety and balancing your mental and emotional bodies. It can also help regulate sleep.

There are several different styles of Nadi Shodhana, but they all serve the purpose of regulating the flow of air through your nasal passages. In fact, the term Nadi Shodhana means, “clearing the channels of circulation.”

Put your right hand in Vishnu Mudra. Thumb out, 1st and 2nd fingers tucked under the mound of your thumb, ring finger and pinky finger out. Or use your pointer finger and thumb if this proves challenging.

Hold your right thumb over your right nostril and inhale deeply, but softly through your left nostril.

At the peak of your inhalation, close off your left nostril with your third and fourth fingers, and then exhale smoothly through your right nostril.

After a full exhalation, inhale through the right nostril, closing it off with your right thumb at the peak of your inhalation.

Continue performing Nadi Shodhana for the next few breaths, following the same pattern. Your breathing should be effortless, with your mind gently observing the inflow and outflow of breath. Imagine you have a tissue in front of your face and it doesn’t move with your breath.

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