05/15/2026
Breath work practice from Jenn Scieszka!
Alternate nostril breathing—often called Nadi Shodhana in yoga—is a slow breathing technique where you breathe through one nostril at a time in a repeating pattern. It’s commonly used for relaxation, focus, and calming the nervous system.
•Basic idea:
You alternate airflow between the left and right nostrils using your fingers while breathing slowly and steadily.
A common sequence looks like this:
Close the right nostril → inhale through the left
Close the left nostril → exhale through the right
Inhale through the right
Close the right nostril → exhale through the left
That completes one cycle.
•How to do it
Sit comfortably with your spine upright.
Relax your shoulders and jaw.
Use your right hand:
Thumb closes the right nostril
Ring finger closes the left nostril
Start with a gentle exhale.
Follow the alternating pattern slowly.
•Research suggests it can help with:
Reducing stress and anxiety
Slowing heart rate
Improving attention and mental calm
Supporting relaxation before sleep
Some people also use it before meditation or during stressful moments.
•Common mistakes
Breathing too forcefully
Holding the breath too long as a beginner
Raising the shoulders while inhaling
Going too fast
The goal is calm, comfortable breathing—not maximizing air intake.
