• Gewrew - Ian Cariaga

Pranayama Series: E2. Nadi Shodhana Pranayama (Alternate Nostril Breathing)

This breathing technique is about cleansing the energy system to work in balance between the breathing and thought processes. It’s about bringing balance to the two basic nadis, the Ida and Pingala. As the Ida assists in functions with metal energy, digestion and regulating heat within the body, the Pingala assists in functions with cooling down heat within the body, temper and irritation.


There are separate times of the day whereby the right or left nostril may feel blocked, this is an indication that there is an imbalance between the right and left hemisphere of the brain, masculine and feminine energies and left and right-side physical bodies.


Nadi Shodhana breathing will assist in bringing balance to thought, emotion and physical energies that maybe effected due to stress, toxicity and possibly physical and mental trauma.


This video will explain Nadi Shodhana Pranayama (Alternate Nostril Breathing)


- Sit comfortably with an erect spine, relaxed shoulders and neck;

- Place your left hand upright and on your knee or resting between your legs;

- Close your eyes, slightly lift the eyebrows and unclench the jaw;

- Breath normally for 2-3 minutes or 15-20 breaths which aims to slow the breath and heart rate down;

- Take your right hand with the index and middle finger placed in the middle of forehead (You will be using only the thumb and ring finger of the right hand);

- Close off the right nostril with your thumb and inhale into the left nostril;

- Hold the breath as you close of the left nostril with your ring finger;

- Release the thumb from the right nostril and slowly exhale;

- Gently inhale from the right nostril;

- Close off the right nostril with your thumb and hold breath;

- Release the ring finger from the left nostril and calmly exhale;

- After each exhalation remember to inhale back into the same nostril to complete the round;

- Repeat this method for at least 10-12 breaths (inhale + hold + exhale + hold= 1 breath cycle).


Try this breathing technique at any time during the day where you may be experiencing imbalances and loss of focus. This type of breathing is also highly effective during your asana yoga practice.


I hope this helps!



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