Alternate Nostril Breathing (Nadi Shodhana)
Materials Needed
Feeling
Overwhelmed
How to Do It
Use your thumb to close one nostril and inhale deeply through the other. Then close the opposite nostril with your ring finger and exhale through the other side. Repeat for several cycles.
Why It Works
This breathing technique balances the left and right hemispheres of the brain, helping to calm the mind and reduce feelings of overwhelm by promoting a sense of balance and harmony.
Guided Practice
Settle into a comfortable seat where you feel supported and at ease. Take a few moments to focus on your breath, noticing the natural rhythm as it flows in and out. Bring your attention to your nose and the sensation of air passing through each nostril. Notice if you sense any balance or harmony in your breath, simply observing whatever is present without any need to change or control it.
With your thumb gently closing your right nostril, take a deep inhale through your left nostril. Feel the coolness of the air as it enters, filling your lungs, and notice the subtle sensations in your body. Perhaps you feel a gentle expansion in your chest or a softening in your belly, or maybe a sense of calmness washing over you. As you exhale, switch nostrils, closing the left nostril with your ring finger and releasing the breath through your right nostril. Feel the warmth of the exhale as it leaves your body, perhaps sensing a release of tension or a gentle sigh of relief.
Continue this alternating pattern, focusing on the breath moving in and out through each nostril. As you settle into the rhythm, notice if any patterns or thoughts arise, perhaps related to balance or imbalance in your life, or maybe simply a sense of presence. Allow these thoughts to come and go, returning your focus to the breath. You might begin to visualize a stream of light or energy moving with each inhale and exhale, cleansing and balancing your body and mind. Notice how this practice brings a sense of equilibrium, both physically and emotionally.
As you deepen into the practice, allow yourself to become more immersed in the sensations of breathing. Feel the air moving through each nostril, perhaps noticing a cooling sensation on the inhale and a warmth on the exhale, or maybe a feeling of lightness or heaviness. Allow yourself to explore these sensations fully, noticing any insights or realizations that arise from this state of focused awareness. Consider how this breath practice might relate to finding balance or harmony in different areas of your life.
When you feel ready, slowly bring the practice to a close by exhaling fully through your left nostril. Take a moment to notice the effects of the practice, perhaps feeling a sense of calm, clarity, or maybe a renewed sense of energy. Allow yourself to rest in this space for a few breaths, feeling the balance and stillness within. When you are ready, gently open your eyes, carrying this sense of balance and tranquility with you into your day.