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Benefits of Nadi Shodhana: Alternate Nostril Breathing

Benefits of Nadi Shodhana: Alternate Nostril Breathing

Breathing exercises can have a huge impact on your mental, physical, and emotional health. Pranayama practices of controlled yogic breathing, are an important part of the yoga practice.

Yoga is really a practice of breathing and we most commonly practice ujjayi pranayama during a yoga class. Aside from practicing pranayama while doing asana, it is important to have even a basic understanding of standalone pranayama practices you can do while seated.

Different techniques have different energetic effects on the practitioner. Some are energizing, some are calming, some are in between. Nadi Shodhana (alternate nostril breathing), is a common technique that brings about focus and overall balance. Here are some of this technique's profound benefits, as well as how to practice it.

Benefits of Nadi Shodhana (Alternate Nostril Breathing):

Improved cardiovascular health

Reduced risk of anxiety and hypertension

Helps to balance hormones

Improved lung function


Creates mental clarity and alertness

Balances the left and right hemispheres of the brain

Strengthened immune system

Improved mental concentration 

Improves blood supply to the brain

How to practice Nadi Shodhana (Alternate Nostril Breathing):

Sit up nice and tall.

Use the right thumb to close the right nostril and breathe in for 4-6 seconds through the left nostril. Pause briefly at the top of the inhale. 

Then close the left nostril with your ring and pinky fingers and exhale through the right nostril. Pause at the bottom of the exhale.

Keep the left nostril closed and inhale through the right nostril. Then, use the right thumb to close the right nostril as you release the left. Exhale through the left nostril and pause again at the bottom of the exhale.

This is one full round. Repeat this pattern for 4-6 more rounds, visualizing the breath coming in and out of the body and staying calm in the process.

Practice this powerful pranayama breath now, from the comfort of your own home!

Pranayama: Nadi Shodhana with Pradeep Teotia

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