Alternate Nostril Breathing, or Nadi Shodhana Pranayama, is a yogic breathing technique that reduces stress and promotes relaxation by regulating the breath and nervous system.
Mansi Dwivedi, a yoga coach at MyYogaTeacher, explains, “The right nostril is linked to physical energy and metabolism, while the left nostril is connected to mental processes and relaxation.” Practicing alternate nostril breathing balances these two energies, fostering harmony between the mind and body, leading to greater focus, reduced tension, and an overall sense of well-being.
If you're new to this practice, starting with the right technique can help you experience its full benefits—calming the mind, reducing stress, and enhancing concentration.
Here’s a detailed, step-by-step guide to maximize the benefits:
If you’re a beginner, start with simple inhalations and exhalations. Varsha Karamchandani, a yoga coach at MyYogaTeacher, recommends doing this comfortably for at least a month before holding the breath (breath retention):
Once you have practiced the simpler level for at least a month without any difficulties, you can progress to breath retention:
Book a free 1-on-1 session to practice Nadi Shodhana Pranayama under the guidance of a certified coach.
Nadi Shodhana Pranayama has many benefits for the body and mind, including:
While Alternate Nostril Breathing is generally safe for most people, keep these precautions in mind if you’re pregnant, are ill or have any pre-existing health condition to ensure a safe and effective practice:
To practice with a yoga coach, book a free 1-on-1 session here! Or try this group class on Pranayama to practice Alternate Nostril Breathing the right way!
Yes, alternate nostril breathing (nadi shodhana pranayama) is safe for everyone, but those with asthma, COPD, low blood pressure, or heart conditions should consult a doctor first. Pregnant women or those with high blood pressure should avoid breath retention. If you have nasal congestion or feel discomfort, it’s best to skip the practice. To ensure safety, proper technique, and maximum benefits, it’s advisable to practice with a certified coach.
You should only hold your breath when you are comfortable and face no difficulties with simple inhalations and exhalations. Begin with inhale 4 – hold 4 – exhale 4 – suspend 4, and gradually increase as comfortable. Make sure to never force retention and keep the breath steady and natural.
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