Nodi Shodhana
Before meditation, yoga, or rest, this ancient breathing practice helps steady the mind and balance the nervous system.
Nadi Shodhana, or alternate-nostril breathing, is said to purify the body’s energy channels — the nadis — creating harmony between the right and left sides of the brain.
The right side (linked with solar, active energy) and the left side (lunar, receptive energy) find equilibrium through the rhythm of alternating breath.
Physiologically, the practice helps calm the heart rate, reduce stress, and support focus and emotional regulation.
To practice:
Sit comfortably, spine tall, shoulders soft.
Place your left hand on your left knee.
Bring your right hand toward your face.
First two fingers rest on the spot between your eyebrows (third eye center) or gently fold your index and middle fingers down so they rest on your palm or near the base of the thumb. Your choice.
Fingers to forehead to go inward
Fingers to palm for more grounding
Gently close the right nostril with your thumb and inhale through the left. Close the left nostril with your ring finger, release the right, and exhale through the right.
Inhale through the right nostril, close it, and exhale through the left.
This completes one full cycle.Option to allow a gentle pause in breath at each transition.
Continue for five to seven rounds, or until you feel balanced and clear.
Afterward, let your hands rest on your lap. Notice the natural flow of breath through both nostrils, the soft quiet that follows, and any sensations of warmth or steadiness in the body.
No need to strive for balance — it finds you when you breathe this way.
