Peace on Earth Begins with Peace Within. Try Nadi Shodhana Pranayama, Alternate Nostril Breathing, t

Nadi Shodhana Pranayama is my favorite breathing exercise for relieving stress. I practice alternate nostril breathing when I am feeling super anxious or am experiencing intense emotions. As you can see from my video below, even just a few rounds of this breath practice brings me to a much more peaceful state!

What is Nadi Shodhana Pranayama?

Nadi Shodhana Pranayama is a breathing exercise used for clearing and purifying the energy channels of the body and calming the nerves.

Sanskrit Breakdown

Nadi: subtle energy pathways in the body for prana, our life force energy

Shodhana: purifying or cleansing

Pranayama: the practice of controlling the breath

prana: energy, life force

yama: to control

How to Practice Nadi Shodhana Pranayama

  1. Begin in a tall, comfortable seated position.

  2. Place the left hand in Chin Mudra, touching the index finger and thumb together. Rest your hand on your knee.

  3. Position your right hand in Vishnu Mudra, touching the first and second fingers to the palm.

  4. Using the thumb, close off your right nostril.

  5. Inhale through your left nostril.

  6. Close off your left nostril, and exhale through the right.

  7. Inhale through the right.

  8. Close the right nostril, and exhale through the left. (This completes one round).

  9. Inhale through the left.

  10. Exhale through the right.

  11. Inhale through the right.

  12. Exhale through the left.

Complete as many rounds of breath as you like, with a minimum of six rounds.


Maintain a tall spine, and keep your shoulders and face relaxed.

You can either press the nostril closed from the side or gently cover the opening of the nostril.

Let your breath move smoothly and gently. No holding the breath.

Concentrate on lengthening the breath.

Match the length of your inhales to the length of your exhales.

Practice moving the breath as evenly as possible on each side.

Benefits of Nadi Shodhana Pranayama Balances emotions.

Relieves stress.

Balances the masculine and feminine energies.

Balances the right and left side of the body and hemispheres of the brain.

Improves concentration and clarity of thought.

Clears trapped or blocked energy in the body.

Facilitates steady and free circulation of energy within the body.

Prepares the mind for meditation.

Try it out and let me know how it goes. Peace and Namaste!

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