Breathing Practices

Nadi Shodana Pranayama (Alternate Nostril Breathing)

Explore this practice gently. It’s best to refine your practice under the guidance of an accomplished teacher.


– Sit comfortably on the floor or on a chair with your spine in a gentle and upright position. If you are on a chair, have your feet flat on the floor.

-Close your right nostril with your right thumb and exhale through the left nostril.

– Pause and inhale naturally through your left nostril. Do not take deep breaths! Be gentle with your touch, skin to skin, and soften the force of your breath. It should be like silk. 

– After inhaling hold/pause your breath for just a moment with both nostrils sealed. 

– Repeat steps 1 to 3 but this time start by exhaling through your right nostril while you close the left with your ring and little finger. Inhale through the right nostril and hold/pause for just a moment.Return to closing the right nostril and continue for three rounds.

– Release your hand position and take 3 cycles of natural breathing to rest and assimilate.Return to alternate nostril breathing for 3 cycles and alternate with 3 cycles of natural breathing for 2 more rounds.