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Nadi Shodhana or Alternate nostril breathing is very beneficial.


BreathingNadi shodhana or the sweet breath, is a very easy form of Pranayama that is very suitable for beginning and advanced students. Nadi means channel and refers to the pathways where prana flows. Shodhana means cleansing -- so Nadi Shodhana means channel cleaning.


Calms the mind

reduces anxiety and stress

balances the left and right hemispheres of the brain

promotes clear thinking

How to do it

  1. Hold your right hand up and curl your index and middle fingers toward your palm.
  2. Place your thumb next to your right nostril and your ring finger and pinky by your left.
  3. Close the right nostril by pressing gently against it with your thumb, and inhale through the left nostril. The breath should be slow, steady and full.
  4. Now close the left nostril by pressing gently against it with your ring finger and pinky, and open your right nostril by relaxing your thumb and exhale fully with a slow and steady breath.
  5. Inhale through the right nostril, close it, and then exhale through the left nostril.
That's one complete round of Nadi Shodhana --
  • Inhale through the left
  • Exhale through the right

  • Inhale through the right nostril
  • Exhale through the left


You should start Alternate nostril breathing with 5-10 rounds and add more when you are ready.


I would like to Thank Kru Nui for teaching me my Yoga breathing techniques so that I can share them here with you. There will be more breathing exercises coming soon to this section. Please sign up for our Newsletter and RSS feed to be informed of all additions to the site.