Meditation Library
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BreathworkBeginner
Alternate Nostril Breathing (Nadi Shodhana)
A balancing pranayama that alternates breath between nostrils, harmonizing the two hemispheres of the brain.
5-15 minutes
Best For
Pre-meditationBalancing energyMental clarityAnxiety relief
Benefits
- Balances left and right brain
- Calms the nervous system
- Improves focus and clarity
- Lowers anxiety
- Prepares for meditation
How It Works
Using the thumb and ring finger to alternately close nostrils, the practitioner breathes through one side, then the other, balancing the nadis (energy channels).
Step-by-Step Guide
- 1
Sit comfortably, right hand in Vishnu mudra
- 2
Close right nostril with thumb, inhale left
- 3
Close left nostril, exhale right
- 4
Inhale right, close right, exhale left
- 5
This is one round; continue alternating
- 6
End with an exhale through the left nostril
Common Mistakes
- Using force to breathe
- Holding breath with tension
- Uneven counts on inhale and exhale
- Practicing with a blocked nose
History
A classical Hatha yoga pranayama described in texts like the Hatha Yoga Pradipika.
Origin
Hatha yoga tradition, India