resilience experiments

Alternate Nostril Breathing

Also known as Nadi Shodhana, this alternate is a yogic breathing practice used for thousands of years in the yoga tradition to ‘balance’ brain hemispheres.

Traditionally it was taught that regular dedicated practice over months can help ‘balance’ the mind.

How To Do it:

  • Place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril. If you are doing this in public and wish to be more discreet, you don’t have to place the index and middle finger on the forehead, just use a thumb to close off each nostril alternately!
  • Press your thumb down on the right nostril and breathe out gently through the left nostril.
  • Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.
  • Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhan pranayama. Continue inhaling and exhaling from alternate nostrils.
  • Do 10 rounds by alternately breathing through each of the nostrils. After every exhalation, remember to breathe in from the same nostril from which you exhaled.
  • Don’t force the breath, keep it natural and without force or effort. If you feel out of breath, stop and take a break until you feel the natural breath return.