Pranayama - Cultivate Balance with Alternate Nostril Breathing
balance your mind and body as you move into the holidays with this relaxing
breath practice
by marlee Newman
In this blog series, we guide you through some short breathing exercises designed to reduce stress and optimize your health. The best part? You only need 3-5 minutes a day, and you can do these exercises almost anywhere.
Calming Breath Practice #3: Alternate Nostril Breath
When: There is a lot going on in the world right now and we all have a lot going on in our personal lives as well. If you feel you need a break as you prepare for the holiday season with all the excitement and busyness that brings, you can turn to this simple breath practice. Nadi Shodhana, also known as Alternate Nostril Breath, is an excellent practice for bringing your body and mind into a balanced state.
Origins: Nadi Shodhana originates from ancient yogic Indian breath practices: "Nadi" refers to energy channels, and "Shodhana" means purification. This practice is designed to purify and balance the flow of energy through the subtle channels of the mind and body, promoting overall well-being.
Benefits: If you take a breath now, you’ll notice that one nostril may be more open than the other. This naturally alternates throughout the day, roughly every 90 minutes. In yogic tradition, the right and left nostrils correspond to two main energy channels, or nadis, that govern the flow of prana, or life force, through the body.
The right nostril is linked to the Pingala Nadi, representing the sun, masculine energy, and qualities of action and heat, while the left nostril is connected to the Ida Nadi, symbolizing the moon, feminine energy, and calmness. When the right nostril is clearer, it indicates an active, energetic state, preparing the body for physical activity and decision-making, whereas a dominant left nostril suggests a state of relaxation and introspection. The breathing practice of Nadi Shodhana is used to balance these energies, manage stress, and harmonize the left and right hemispheres of the brain. It’s perfect for recentralizing yourself during stressful moments, calming the nervous system, and signaling to your body that all is well.
How to Practice:
Get Comfortable: Ideally, sit comfortably with a straight spine. You can also practice this breath while standing or seated when out and about.
Position Your Hand: Use your right hand. Place your right thumb on your right nostril, your ring finger on your left nostril, and let your index and middle fingers rest lightly on your forehead or fold them down.
Close Your Right Nostril: Gently press your thumb against your right nostril to close it.
Inhale through Your Left Nostril: Slowly breathe in through your left nostril, filling your lungs completely.
Switch Sides: Pause and close your left nostril with your ring finger, release your thumb from your right nostril, and exhale slowly through the right nostril.
Inhale through Your Right Nostril: With the left nostril still closed, inhale deeply through the right nostril.
Switch and Exhale through Your Left Nostril: Close your right nostril with your thumb, release your ring finger from your left nostril, and exhale through the left nostril.
Repeat: Continue this pattern, alternating nostrils after each inhale and exhale. Start with 5-10 rounds and gradually increase as you feel comfortable.
Note: As with all breathing practices, start slowly and adjust according to your comfort level and breath capacity.
Marlee spent nearly a decade leading biking and hiking trips around the world and now calls San Rafael home. Alongside her yoga practice, she is studying to become a psychotherapist at the California Institute of Integral Studies and hosting creative retreats for women. Marlee’s yoga offering is infused with warmth, curiosity, and gratitude, blending dynamic flows with mindful movement and breathwork to bring us into the present moment. Her mission is clear: inspire authenticity, connection, and remind us how cool it is to be alive.
Marlee regularly subs at Metta and you may meet her welcoming students at the front desk in San Rafael!
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