Nostril Breathing

Relaxation Breathing Technique 2: Nadi Shodhana (alternate nostril breathing)

Nadi Shodhana is the most commonly practiced pranayama for stress relief. This breathing technique involves inhaling through the left nostril and exhaling through the right; then inhaling through the right nostril and exhaling through the left.


  1. Curl your index finger and middle finger of the right hand. You need to use only the thumb and the ring finger for this breathing technique.
  2. Close the left nostril by pressing gently with the ring finger.
  3. Inhale deeply, slowly and steadily through the right nostril.
  4. Hold the breath inside for a few seconds.
  5. Now close the right nostril with your thumb and open your left nostril by relaxing your ring finger. Exhale slowly and steadily.
  6. Repeat this process with the left nostril.
  7. This will complete one round of nadi shodhana.
  8. If you are a beginner, do 10-15 rounds of this pranayama. Increase the rounds as you become seasoned.

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