A technique for performing Nadi Shodhana, or alternate nostril breathing. This pranayama technique has a quieting effect, and reduces mental turbulence. The ultimate effect of this technique is to quietly reduce the mind to becoming a witness to the process, and make the breathing effortless.
Note: Make sure that the nasal passages are clear before beginning. Using a neti pot to clean the sinuses is a method to ensure that the nasal passages are cleansed.
- Use the right hand for this technique. Place the thumb over the right nostril, while your third and fourth fingers are over the left.
- Inhale and exhale through one nostril and alternate between nostrils on each inhalation.
- (Alternate) Inhale in one nostril, close it off and exhale through the other. Repeat the process alternating back and forth.
- Inhale through one nostril on a count of 4.
- Close off both nostrils for a count of 16.
- Exhale through the opposite nostril for a count of 8.
- Close both nostrils for a count of 16.
- Inhale through the opposite nostril.
- Repeat the process for a set of 10 rounds
This technique has a relaxing effect on the mind and body.
- Use prior to performing mantra meditation to calm the mind.
- Anytime your mind is racing.
- When you need to fall asleep.
Do not perform if you need to be alert.