Alternate Nostril Breathing

Nadi Shodhana

The pattern

Inhale 4 · Hold 4 · Exhale 4. Repeat for about 6 rounds.

Why it helps

A classical yogic practice believed to balance the two hemispheres of breathing and settle a scattered mind.

How to do it

Close the right nostril with your thumb and inhale through the left. Close both nostrils and hold. Open the right nostril, exhale, then inhale through the right. Close both and hold again. Open the left nostril and exhale — that's one round. Repeat, keeping the counts even.

Good for

• Balancing focus
• Pre-meditation settling
• A slower, more deliberate practice

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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.