Nadi Śodhana

(alternate-nostril breathing, closing one nostril at a time) allows you to ‘cleanse’ your energy channels and balance your energy system.

Effects of the nostrils

● Left nostril: stimulates the parasympathetic nervous system, strengthens Yin (the lunar aspect), and induces calm.

● Right nostril: stimulates the sympathetic nervous system, activates Yang (the solar aspect), and prepares for action (fight or flight).

Aim

To circulate air fully between the two nostrils and harmonise your Yin and Yang energies.

How to practise

1. Position of the right hand

○ Place your index and middle fingers on your forehead, between your eyebrows.

○ Use your thumb to close the right nostril, and your ring finger to close the left nostril.

2. Breathing cycle

○ Close the right nostril (thumb) and breathe in slowly through the left nostril.

○ Release the right nostril, close the left nostril (ring finger) and breathe out through the right nostril.

○ Breathe in through the right nostril, close it again, then release the left nostril and breathe out through it.

○ Continue this back-and-forth movement, alternating inhalation and exhalation through the opposite nostril each time.

3. Variation: before changing sides, you can complete several full cycles (inhalation + exhalation) through the same nostril to deepen the sensation of air circulating.

4. Finishing the exercise

○ Let your hands relax on your knees or thighs.

○ Keep your eyes open, breathe deeply and become aware of the inner calm.

○ Remain seated in this tranquillity for a few moments before resuming your activities.

This simple practice, accessible to everyone, will help you calm the mind, stimulate your vitality and restore a lasting energy balance.