Today we’re going to embark on a journey into India – to learn a powerful breathing practice called Nadi Shodhana Pranayama that’s easy to do. It will calm your heart and quiet your mind…
The technique is called Nadi Shodhana Pranayama, or alternate nostril breathing. In Sanskrit, the word “Nadi” means channel or flow, the word “Shodhana” means clarifying or purifying, and “Pranayama” means to take control of one’s breath.
During this practice, you’ll experience a sense of peace almost immediately. But that’s just the tip of the iceberg.
Studies indicate that, over time, it can improve cardiovascular health and lung function, as it balances your heart rate. This in turn reduces your stress, which we know is good for overall physical and mental health. There is also strong evidence that alternate nostril breathing improves brain function.
Nadi Shodhana Pranayama has a long history in yoga and ayurvedic medicine as a reliable way to achieve mental, physical, and emotional balance.
For me, it’s a go-to when I’m stressed.
And it’s safe for just about anyone.
Unless you have a serious cardiovascular condition like COPD or asthma, you can do it right now with no fear. (And if you do have a condition, it’s probably still safe, but ask your doctor first.)
What have you got to lose? Here’s how to do it:
Nadi Shodhana Pranayama (Alternate Nostril Breathing)
- Find a comfortable chair, floor cushion, or mat. Sit up as straight as you can, but don’t strain. This is not a yoga pose.
- Let your left hand rest gently in your lap. Bring your right hand up to your face.
- Place the index and middle fingers of your raised hand lightly against the space between your eyebrows.
- Close your eyes.
- Take a nice, long, easy deep breath through your nose – inhale then exhale.
- Close your right nostril with your thumb, and then inhale slowly through your left nostril.
- At the top of your in-breath, close your left nostril with your ring finger, so that both of your nostrils are closed.
- Pause for a moment.
- Release your thumb from your right nostril and exhale (keep your left nostril closed).
- Pause again for a moment.
- Now reverse the process. Breathe in slowly and steadily through your right nostril. At the top of the in-breath, close up both nostrils again, pause, and then release your out-breath through your left nostril.
- Pause again. Repeat the breathing process, alternating nostrils. Do this several times, slowly and mindfully.
Here is an illustration with the basic positions:
Well? What do you think? If you did this practice even for just a few minutes, you probably feel more relaxed.
Am I right?
Take a few minutes and try this whenever you need to calm your mind, and then share it with friends. Better yet, share it with enemies (or people you disagree with)!
Stay curious,
Nick Polizzi
Host of Remedy: Ancient Medicine for Modern Illness
& Founder of The Sacred Science
34 Responses
I have a friend to call and say “Tell me to breathe”. She does and her voice reinforces the benefits in my mind. My mother used to calm me down by saying “Take three deep breaths, a minute to calm down, then three more deep breaths.”
What wonderful support you have! That is a good friend, and great memory of your mother – thanks for sharing!
Made me feel I couldn’t breathe and increased my breathing rate.
Maybe due to altitude of 6200 feet.
Hi there, thanks for letting us know! Yes, altitude can influence respiration, so do be careful as you proceed into new breathing practices. The breath retention (or pause) along with the focus on one nostril during the practice is not something many experience often. One nostril may be more challenging to breath through, this is a good awareness – but also natural according to Swara Yoga. Be patient with this and go gently and smoothly into this practice. You may start out by breathing deeply into your abdomen (diaphragmatically) for a few minutes before you begin the practice of Nadi Shodhanam. Hope this helps!
We do this and other breathing exercises before starting our yoga class. It helps to calm our minds and set our intentions for class.
Excellent! This is a very ancient pranayam that can be performed at the beginning or conclusion of your yoga class, and throughout the day. A very wonderful practice to be practiced by those in the Autumn season and can be quite beneficial when done at 3-5pm.
My gift
When on a training program in Wales at the age of 26 years old involving martial arts I discovered
whilst reading at night from a brilliant health book something which I never, ever k we before.
This was something which was not even mentioned in physical education (PE). It was most likely unknown or either overlooked by schools in my generation at the time or was simply just not mentioned. This gem of a book stated that the correct way of breathing was through the nostrils and out through the mouth! An example given was that for smokers during which the only time
they were breathing correctly was when they were engaged in smoking a cigarette. The use of the diaphragm came into action by enabling a deep breath to be called on by inhaling a draw from the cigarette in the mouth assisted by the nostrils and then smoke being exhaled via the mouth. This very action in itself is that of mimicking deep breathing itself.
I was just reading about this a couple of weeks ago in an article about PTSD and veterans. I tried it out and maybe it was a little helpful, except that I have a lot of allergies and asthma and plugging one nostril while breathing through the other made me start to feel claustrophobic so the effect was limited. Any suggestions or should I avoid this one when my allergies are bothering me?
Well said, a video link would complement it. I do this for about 40 years and if everyone is doing it from Kindergarten on then 60 % of all hospitals have to close or become wellness places because pranayama, the Indian excelente exercise, prevents getting sick.
Thank you for your posts. I have been saving a lot of them. Right now I feel crushed by all that is happening. I am trying to stay centered but feel very frail and at times broken. all my meaningful activities and social life has ended since March. I am doing some on line activities but they are not the same. I miss hugs, kisses, and intimacy – in fact I am starving for even a handshake. Thank you for your emails.
The way that people breathe is easy to sync in rhythm with everything.
Thanks for sharing these nasal exercises. I do something similar during my morning routine, and they are extremely helpful for me because I usually feel very alert but with certain calmness. But, when I do them in the evening, my mind is ready to relax and sleep. Thanks again, I have always been looking for natural alternatives to conventional medicine.
Me encanta porque lo primero que se altera es la respiración
Gracias gracias gracias
Thank you NIck!
I used to do this some but I forget after a while. I did not know that I should hold both nostrils though so now will strive to do this again/more and add the extra step. Thanks for reminding me. I am always looking for ways to be calmer and this is so simple and does not take a lot of time.
This breathing method is very calming. Thank you for sharing
Thank you for this, but just to point out some confusion. . . instruction #3 does not match the illustrations. 🙂
Why do the pictures not show your index finger and middle finger between your eyebrows like the 3rd step tells you to do? I am confused. I would like to practise this , so your help would be appreciated.
Thank you,
Valerie
The illustrations do not depict the instructions in the text which is a pity. “Place the index and middle fingers of your raised hand lightly against the space between your eyebrows.”
Thank you so much for this detailed information.
I went on a Zoom Course in Sky Meditation. Sardashion Cria which involved Bhastrika Pranayama and Ullay Breathsl
probably spelt wrong. Really enjoy it and Participate on Zoom twice a week. This practical method you have explained really helps
Thank you Nick. for your service to mankind. I have just started practising this very wonderful breathing exercise and has got healing properties.
Again thank you
Brilliant Nick as always, thank you.
Sending love, light, joy and gratitude
Stay curious
Tony
in the uk
This is one of the practice of Ashtanga Yoga. If one practices Ashtanga Yoga routinely, the chances of any bodily ailment are nullified. Only problem is to find a real master to teach.
it’s absolutely thrilling the sense of peace this technique brings, thank you sooo much, I will certainly share same with my friends and family.
I just came across this page. Wanted to share my experience. I had a major issue with my son. Soon after, In the middle of the night, I would wake up trembling and getting numb in the tip of my fingers and not able to sleep back. I was advised to consult a psychotherapist who prescribed me with some relaxing pills which I hated. Upon drinking one, I felt even worse. I stopped. Everybody told me not to do so and to allow the medicine some time to work in my body. I refused.
I was practicing Nadi Shodhana pranayama in my yoga class so I knew the technique. I got an inspiration to start doing it whenever my sleep was disturbed in the middle of the night. I did it consciously and it worked. I have been having peaceful sleep. whenever I happen to be stressed, I do it. When you do it conscioulsy and regularly just like you would take a medicine, you do not get stressed at anything. Trust me
Place your fingers between your eyebrows?? They’re nowhere near your nose then. I did not find this calming at all.
Thank you ! This nostril breathing works! Try to teach my husband! Blessings in abundance
Hi,
Can kids practice this too? I have a 9 year old who has difficulties calming down. He doesn’t stand meditating with me, so maybe a couple of alternate nostril breaths could be more efficient with him (unless dangerous at that age)?
My 5 year old daughter practices yoga and meditation with me (not very long, but Ok for her age), can I also teach her to do this, or it’s too early?
Thanks Nick,
Silvija
TRÈS BIEN EXPLIQUER
Blessings to you! I am grateful for presence and help.
This was great! I tend to have high blood pressure, and did this before taking a BP reading. My reading was normal!
Thanks for your great information.
Hi, I followed the instructions and illustration is confusing to me because it stated to “Place the index and middle fingers of your raised hand lightly against the space between your eyebrows.” which I did. The illustration shares those fingers by the lips under the nose? Anyway. I enjoyed the breathing exercise but I don’t think your pictures match the instructions. Thank you.
just great!