Alternate nostril breathing, also known as Nadi Shodhana, is one of the most popular pranayama (yoga breathing) practices in the world but is surprisingly difficult to learn. The best way to learn it is in steps and in in this video we’ll show you how.

This is a Water Category breathing exercise to balance your nervous system. Balancing practices are designed to calm you down if you’re over-stimulated, and to boost your energy if you’re lethargic. Just like a glass of water, balancing practices are always appropriate, any time of the day or night and can be used freely without cause for concern.

To achieve a balancing effect, you’ll want to target four to six breaths per minute. There are dozens of breathing patterns you can use, but the rate of breath is what matters most. This will likely feel a little fast at first, but you’ll soon get used to it. Let’s get started!

VIDEO CONTENTS
0:00 Alternate nostril breathing
00:15 Water category practice
00:45 Tips for practice (pranayama mudra)
01:26 tips for practice (ocean sound)
01:48 Alternate nostril breathing practice

HOW TO PRACTICE
Start and end on the left nostril
Close your right nostril and inhale for four through the left
Close your left nostril and exhale for four through the right
Stay here and inhale for four on the right
Close your right nostril and exhale for four on the left

DISCLAIMER – This video is for educational purposes only. If you are pregnant or suffer from asthma, COPD, or any other respiratory illness, check with a medical professional before starting any self-care routine.

BEST PRACTICES
Try to use the recommended hand gesture throughout. This classic pranayama mudra is functional, not showy. It's a clean and useful position for controlling and pinching your nostrils. Fold your first two fingers into your palm on your right hand, use your thumb for your right nostril and your ring finger for your left nostril. It's a little awkward at first, but you should quickly get the hang of it.

Also, if possible, try to include ocean sound (Ujjayi pranayama) as you practice. That means you make a whisper sound at the back of your throat both on the inhale and on the exhale.

Want to calm your nervous system instead?
Try one of these Whiskey Category breathing practices:
   • Beginners Pranayama - Triangle Breath...  
   • 10-min Box Breathing Pranayama Practi...  

WANT MORE?
21-Day Yoga Breathing Challenge (on-demand): https://www.yogabody.com/breathing/
Check out Lucas’ breathing TEDx talk:    • Change Your Breath, Change Your Life ...  
Join our YOGABODY Daily at-home fitness program: https://www.yogabody.com/yb-daily/
Main site: http://www.yogabody.com/

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