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Pranayama Level 1 — Daily

Nadi Shodhana (Alternate-Nostril Breathing)

A slow, balanced breathing pattern traditionally used for calm and mental clarity.

Basis
Hatha Yoga
Best time
Morning, on an empty stomach
Duration
5–8 minutes
Materials
None

Procedure

  1. Sit upright. Close the right nostril and inhale left for 4.
  2. Close both, hold briefly if comfortable, then exhale right for 6.
  3. Inhale right, exhale left. That is one round; do 9 rounds.

Do

  • Keep the breath smooth and quiet

Don't

  • Avoid breath retention if you have high blood pressure, heart or respiratory conditions; ask a doctor
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These are traditional, spiritual and self-development practices offered for focus, discipline and reflection. They are not a substitute for professional medical, legal, financial or psychological advice, and no outcome is guaranteed. For health concerns please consult a qualified doctor first. Gemstones, Rudraksha and yantras should be worn or installed only after personal consultation.