Alternate Nostril Breathing

Nadi Shodhanam; the most commonly used breathing exercise, is beneficial for beginners to experts. Throughout the day the energy flow between the right and left nostrils switches. This means that while you are breathing in and out of your nose, one nostril is dominate or more open than the other. An easy way to figure out which is your dominate nostril at a given time is to place a small mirror under your nose and the side that fogs is the side that your are using more. Nadi Shodhanam balances Ida and Pingula, energy that runs up the right and left sides of the body, crossing the center.

By completing this breathing practice you will open up both the right and left nostrils allowing you to bring in more fresh oxygen. It also strengthens the respiratory system keeping us healthy. There are also mental benefits to Nadi Shodhanam; it can help to overcome mood swings and keep an even mind. Calming the nerves and creating stillness in the mind are its biggest benefits allowing you to sit easier for meditation.


This practice alternates the nostril in which the air flows and allows us to change and alternate it from one side to the other. To prepare for this practice we want to be sitting in sukhasana (cross legged) or any other meditative posture, sitting up straight yet comfortably. The right hand is used while the middle and index finger are folded in toward the palm; make sure to bring the hand to the face not the face to the hand. The right hand is placed in Vishnu Mudra where the thumb is used to close the right nostril and the ring finger is used to close the left nostril. Start by exhaling and closing off the left nostril and inhale through the right nostril, exhale through the right nostril, close off the right nostril and inhale through the left nostril, exhale through the left nostril. Keep this pattern going, switching back and forth from right to left for six breaths on each side ending by inhaling through both nostrils. Take a few breaths through both nostrils and repeat nadi shodhanam one or two more times. During this practice remember to keep the breath slow and remain relaxed.