Breathwork ยท 4 min
Alternate Nostril Breathing (Nadi Shodhana)
When your nervous system feels overwhelmed, anxious, or scattered. It helps bring the body back into balance by regulating both sides of the nervous system.
Why it helps
We breathe through different nostrils throughout the day without even noticing. Each side is connected to different nervous system responses. When you consciously alternate the breath, you regulate your nervous system, balance activation and relaxation, and bring your body back into a more grounded, present state.
How to practice
- 1
Find a comfortable seated position. Gently bring one hand to your face.
- 2
Close your right nostril with your thumb. Inhale slowly through your left nostril for 4, 3, 2, 1.
- 3
Close both nostrils and hold for 4.
- 4
Release the right nostril and exhale through the right for 4.
- 5
Inhale through the right nostril for 4.
- 6
Close both nostrils and hold for 4.
- 7
Release the left nostril and exhale through the left.
- 8
That's one full cycle. Keep the breath slow and steady. Let your shoulders soften. Relax your jaw. If your mind wanders, that's okay, just come back to the breath. Start with 1-3 minutes.
- 9
Even a short practice can shift how you feel. As you do this, notice what changes in your body. Does your chest soften? Does your breath deepen? Do your thoughts slow down?