Alternate nostril breathing is a simple but effective breathing technique that calms the body and the mind. In Sanskrit it’s called Nadi Shodhana, and many people use it before or during meditation to quiet the mind before practice. It calms racing thoughts that people experience during bouts of anxiety and helps them fall asleep easier.
Though there are different methods of practiced breathing, they all bring balance and help regulate the natural flow of air through the sinuses. In fact, Nadi Shodhana translates to purifying the channels.
This specialized breathing technique is extremely beneficial, even if only done for a few short minutes a day. Though it’s a great way to start a meditation, it’s also an efficient method for calming the mind when you get frazzled or when multitasking becomes unbearable. When you feel out of balance, this breathing method is great for restoring it.
Not only does this type of breathing reduce anxiety and stress, it also:
No matter what is making you anxious – a presentation, a meeting with your boss or simply work stress – take a few minutes and find a quiet place. This method of breathing centers your mind so stressors don’t overwhelm you. This is a practice that helps you reset, curtailing rising anxiety and increasing your sense of wellness.
For those having trouble settling into meditation, Nadi Shodhana can help. Move through some of these breathing rounds, then shift into your meditation.
Once you’ve tried this kind of breathing and felt what a powerful way it is to relax the mind and body, you’ll likely rely on it more often. Here are the basic steps to Nadi Shodhana breathing:
Try and match the length of your inhales, exhales and pauses. For instance, when you inhale, count for 10, hold for 10, exhale for 10 and hold for 10. If you find 10 is too long, try holding for five. Practicing will organically allow you to hold your breath longer. Each cycle should take about 30 seconds, but the slower, the better for relaxing your mind and body.
Anytime you need a reset, practice five to 10 of the cycles for a more peaceful presence. Any kind of slow breathing lowers the heart rate, but alternate nostril breathing helps you feel more in control and less like the world is a stressful place.
