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Nadi Shodhna for Anxiety


Nadi Shodhna aka alternate nostril breathing is very simple yet powerful pranayama. It is really helpful in getting mind, body, and thoughts altogether in harmony through relaxation and realigning. You can use it as a tool before meditation, or as a quick fix for when you are feeling anxious.


The meaning and aim of Nadi Shodhna are "clearing the channels of circulation". Physiologically it calms the sympathetic nervous system and mentally brings our focus from anxious thoughts to our body and breath.

I am gonna teach you, how you can apply this amazing practice, and enjoy the benefits today!


Benefits Of Nadi Shodhna

You can restore balance and ease to your mind and body with just a few minutes of Nadi shodhna. When we feel stressed and tired or find ourselves doing many things at once, it's because we're out of alignment energetically. This breath is excellent for reestablishing the necessary balance.


Aside from calming the mind and reversing stress, alternate nostril breathing does the following:

  • Enhances our ability to concentrate.

  • Aids in the function of our lungs and respiratory system.

  • Restores balance in the brain's left and right hemispheres and clears energetic channels

  • It rejuvenates the nervous system.

  • Eliminate toxins.

  • Reduces stress

Nadi Shodhana is a quick and calming way to bring you back to your center, whether you're anxious about a task or speech, worried about a conversation, or just generally stressed out. If you're having trouble settling into your meditations, try moving through a few rounds first, then staying seated and shifting directly into calmness; this should help to ground you before dhyana.


How to Practice Nadi Shodhna

If you find yourself doing many things at once, or if you notice panic or anxiety rising, try a few rounds of Nadi shodhna. It's an excellent way to reset your mind.


  1. Find a comfortable position, straighten your spine and open your heart.

  2. Relax your left arm in your lap, and bring the right hand to your face.

  3. Bring your pointer and middle fingers to rest between your brows with your right hand, lightly using them as an anchor. The thumb and the ring finger will be the active fingers.

  4. Gently close your eyes and take a deep breath in and out.

  5. With your right thumb, close your right nostril. Slowly and steadily inhale through the left nostril.

  6. Close the left nostril with your ring finger, keeping both nostrils closed; hold your breath for a brief pause at the top of the inhale.

  7. Open your right nostril and slowly exhale through the right side, pausing briefly at the bottom of the exhalation.

  8. Slowly inhale through the right side.

  9. Keep both nostrils closed (with ring finger and thumb).

  10. Open your left nostril and slowly exhale through the left side. At the bottom, take a brief pause.

  11. Repeat 5-10 times, letting your mind follow your inhales and exhales.

Steps 5 through 9 represent one entire cycle of alternate nostril breathing. One cycle should take about 30-40 seconds if you move slowly through the sequence. When you're anxious, stressed, or just in need of a reset button, go through 5-10 cycles.

To maintain consistency, try to match the lengths of your inhales, pauses, and exhales. For example, you could begin by inhaling for a count of five, holding for five, exhaling for five, and holding for five. You can gradually increase your count as you improve your technique.

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