Nadhi Sodhana - Alternate Nostril Breath

David Procyshyn
Instructor David Procyshyn
Average: 4.5 (33 votes)
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Alternate Nostril Breath is a gentle, relaxing breathing technique that soothes the nervous system, calms the mind and balances the right and left - hot and cold, sympathetic and parasympathetic, activating and relaxing - aspects of our being. You can find our 4 track audio meditation for Alternate Nostril Breath here.

This video is part of a breath-training series - the video before it is The Rhythmic Breath and the video after it is The Skull Cleanser, Part I


Naomi Boxall 11 months ago

Finger on the Third Eye worked well for me. I find my Third Eye needs calming down as it seems to be so active. I don't really understand my chakras yet and why it's superbuzzy already as I'm new to yoga. I do know, this practice hit the spot which was a relief. Thanks for the suggestion! : )

sng4ever 1 year ago

Excellent tutorial and what a wonderful feeling I get after doing this that eases tension.

jcmacbeth 2 years ago

Could you advise me as to which breathing exercises (aside from all of them) are best for one who suffers from COPD? Thank you in advance-Joel

David Procyshyn 2 years ago

Hi Joel.
It's funny that you said in brackets 'aside from all of them' because that's the way I feel. All of them will help. What I think is most important is that you do each pranayama properly, that you do your best to relax when breathing and that you establish a regular practice.
Does that answer your question well enough?

LHayward52 4 years ago

Thank you for this exercise. I'm a beginner and would like to practice this daily for relaxation. Would you please explain the ratios? I don't understand. Would you explain it more.

lily2610 5 years ago

Thanks David, I'm subject to panic attacks and I was feeling a bit shaky this morning...This helped, and of course another huge thank you for your website!

Nybeginner 5 years ago

Makes me feel as if I am not getting enough oxygen. I find that inhaling this way feels forced and unnatural. I instantly start to panic and become claustrophobic. I have always had difficult relaxing when I focus on my breathing. Focusing on my breath often makes me tighten up and become fearful I won't be able to breathe. Have you know anyone with a similar issue? Do you have any suggestions how to proceed? Thank y.

aravinth_1152 10 years ago

first of all i want to appreciate ur website..and all the videos in it are very nice..i learned yoga and pranayama frm an that was long that i forget all i surfed thru net..n found ur website to be very useful than any others..u can knw that from me bcoming a member in the site..usually that i dont..i hav an question...i do yoga in morning abt 12 asanas.. before that pranayama...asans are in the order
9. artha machedrasana
11.patha hasthimosthana
12.thirigona asana

and abt pranayama which type of pranayama i must do..or all types i hav to do..i hav a difficulity in formulating a pattern in doing pranayama befora asanas..i want to mention dat i hav 1 hr after all..i am working as doctor...

David Procyshyn 10 years ago

Thank you so much for the great feedback.
In response to your question, it's difficult for me to tell you what breathing exercises would be best for you each morning practice. It's kind of like telling someone what they should eat for breakfast... each person is different and therefore responds differently to food and to yoga.

I even do a different set of pranayama techniques depending on how I feel in the morning. If I'm feeling lethargic, I'll begin with 50 cycles of Mahat Yoga Pranayama, then 3 rounds of 100 Kapalabhati. If I wake up feeling tense or crampy, I add 3 rounds of 10 repetitions of Uddiyana Bhanda.

You only need to try to discover what effects these have. It sounds like you already have... what feels right?

David Procyshyn 10 years ago

Yes... good question.
My intention with this video was to keep it simple and teach the technique only, to make it easier to learn. You're correct about the ratio - it's inhale/retention/exhale 1/4/2. You of course don't have to do the retention, and it's advisable that you don't when you first start out. Beginners should follow a count of 3 sec on the inhale, 6 sec on the exhale and increase by one count once it becomes easy to do.