Your Instant Chill-Out Practice: Alternate Nostril Breathing

Alternate Nostril Breathing, Nadhi Shodhana Pranayama, is a calming and grounding breathing exercise.

This simple yet powerful practice is a wonderful way to chill out the nervous system. Alternate Nostril Breathing is a holistic way to wind down after a stressful day or event.

Just a few minutes of this practice will leave you feeling balanced and restored.

See below for the step-by-step video guide, list of benefits, and written instructions. Give this balancing practice a try to replenish energy and find instant stress-relief.

Alternate Nostril Breathing offers a variety of benefits. Give this calming pranayama a try to relieve stress and anxiety.

Benefits of Nadi Shodhana:

• Reduces stress & anxiety

• Balances the right and left hemispheres of the brain

• Rejuvenates the nervous system

• Improves respiratory function

• Replenishes energy

Let’s Try it:

1. Find a comfortable seat

2. We will use the right hand to guide the breath: Curl your index and middle finger into the palm of your hand.

3. Lightly place your ring and middle finger on your left nostril and you thumb on your right nostril.

4. Close off the right nostril. Breathe in through the left nostril.

5. Close off the left nostril. Breathe out through the right nostril, then breathe in through the right nostril.

6. Close off the right nostril. Breath out through the left nostril.

7. Repeat Steps 4-6 for 5-10 reps. *

8. Sit in meditation and bring your breath back to a natural cadence. Take note of how you feel post-pranayama practice.

• Discontinue the exercise if you become dizzy or light headed. Avoid this practice if your nasal passages are congested.

Alternate Nostril Breathing offers a variety of benefits. Take a few minutes to connect your mind, body, and breath with this powerful pranayama.

Feeling the heat? Keep it Cool with this Pranayama

Sitali Pranayama is a breathing exercise, perfect for finding balance during summer. This cooling breath is a quick and easy to way to both beat the heat and calm the mind.

This pranayama is said to not only remove excess heat from the body, but it also keeps the mind and emotions cool, calm and in check during fiery Pitta season. 

Sitali Pranayama is practiced with a rolled tongue. If you are not able to roll your tongue, instead gently place the tip of your tongue to the top two teeth.

Let’s try it:

1. Find a comfortable seat. A great option is to sit cross legged on a pillow, blanket or bolster. Close your eyes and take a few deep breaths.

2. Start with a body scan, checking in from the top of the head and moving down the body. Notice how you are feeling physically, mentally, & emotionally. Take note of any areas which show signs of excess heat.

3. Once you feel ready to begin the breathing technique, roll your tongue. Breath in through the mouth with your tongue rolled. When you are ready to exhale, close the mouth and breath out through the nose.

4. Continue this for about 8-10 rounds, doing your best to keep the in and out breaths equal in length.

5. Allow the breath to resume a natural rhythm, breathing in and out through the nose. Take a few minutes to sit in meditation and take note of any cooling sensations.

*As with all pranayamas, if at any point you feel lightheaded, come back to a normal breath rhythm and continue again as you feel ready.

Sitali Pranayama is a wonderful way to stay balanced and cool all summer long. Give this breathing exercise a try the next time you need to keep your cool.