Alternate Nostril Breathing (or Nadi Shodhana) is a breath practice that balances the hemispheres of the brain and calms anxiety.

Here’s how to do it:

1. Sit comfortably with a straight spine.
2. Use your right thumb to close the right nostril.
3. Inhale slowly through the left nostril.
4. Close the left nostril with your ring finger.
5. Exhale slowly through the right nostril.
6. Inhale through the right nostril, then close it.
7. Exhale through the left nostril.
8. That’s one full cycle. Repeat for 5–10 minutes, or about 5–10 cycles to start.

Tips:

• Use index fingers of both hands.
• Keep a tissue near by, or blow nose first.
• Slow, smooth, and silent breaths (no forceful inhaling/exhaling).
• Keep your shoulders relaxed and jaw unclenched

Benefits:

• Balances activity between the left and right hemispheres of the brain (shown in EEG studies).
• Lowers blood pressure and heart rate.
• Stimulates vagal tone, which supports digestion, immunity, and emotional regulation