Alternate Nostril Breathing — Nadi Sodhana

This is where you block off one nostril, exhaling and inhaling through the other nasal passage, before switching sides. The aim is to bring balance by clearing the energy channels (called Nadis) on both sides of the body.

1. Close the right nostril with the thumb under the nasal cartilage and inhale through the left to the count of three.

2. Fold over the ring and little finger over the left nostril and hold the breath for a comfortable time to start. Target a count of 12.

3. Open the right nostril airway by releasing the right thumb and exhale to the count of six.

4. Repeat the sequence by starting your inhale on your right nostril this time for the count of three.

5. Close your thumb over the right nostril and retain the breath again up to 12.

6. Finally release the left nostril by moving your fingers and exhale to a count of six, keeping the right closed with the thumb.

7. Go back to step 1 and repeat the sequence 1 through to 6, for two more rounds. A total of 3 rounds. The principle of this breath technique has a ratio of 1, 4 and 2. Over time, you can increase the count for the inhale, the breath retention and the exhale of breath.

Benefits

This pranayama technique is calming and restorative. It awakens and stimulates energy at the base of the spine and rises to the crown chakra, Sahasaraha. It calms and balances the mind, improving focus and concentration and can stimulate the calming centres of the brain. It also reduces anxiety and stress and helps to manage hypertension. In addition, this breath technique can help harmonise the left and right hemispheres of the brain, which correlates to the logical and emotional sides of our personality. It may also benefit asthmatics, Covid-19 and Long Covid sufferers.