10-Minute Alternate Nostril Breathing Practice

Alternate nostril breathing, also known as Nadi Shodhana, is one of the most popular pranayama (yoga breathing) practices in the world but is surprisingly difficult to learn. The best way to learn it is in steps and in in this video we’ll show you how.
This is a Water Category breathing exercise to balance your nervous system. Balancing practices are designed to calm you down if you’re over-stimulated, and to boost your energy if you’re lethargic. Just like a glass of water, balancing practices are always appropriate, any time of the day or night and can be used freely without cause for concern.
To achieve a balancing effect, you’ll want to target four to six breaths per minute. There are dozens of breathing patterns you can use, but the rate of breath is what matters most. This will likely feel a little fast at first, but you’ll soon get used to it. Let’s get started!
VIDEO CONTENTS
0:00 Alternate nostril breathing
00:15 Water category practice
00:45 Tips for practice (pranayama mudra)
01:26 tips for practice (ocean sound)
01:48 Alternate nostril breathing practice
HOW TO PRACTICE
* Start and end on the left nostril
* Close your right nostril and inhale for four through the left
* Close your left nostril and exhale for four through the right
* Stay here and inhale for four on the right
* Close your right nostril and exhale for four on the left
DISCLAIMER - This video is for educational purposes only. If you are pregnant or suffer from asthma, COPD, or any other respiratory illness, check with a medical professional before starting any self-care routine.
BEST PRACTICES
Try to use the recommended hand gesture throughout. This classic pranayama mudra is functional, not showy. It's a clean and useful position for controlling and pinching your nostrils. Fold your first two fingers into your palm on your right hand, use your thumb for your right nostril and your ring finger for your left nostril. It's a little awkward at first, but you should quickly get the hang of it.
Also, if possible, try to include ocean sound (Ujjayi pranayama) as you practice. That means you make a whisper sound at the back of your throat both on the inhale and on the exhale.
Want to calm your nervous system instead?
Try one of these Whiskey Category breathing practices:
• Beginners Pranayama - ...
• 10-min Box Breathing P...
WANT MORE?
* 21-Day Yoga Breathing Challenge (on-demand): www.yogabody.c...
* Check out Lucas’ breathing TEDx talk: • Change Your Breath, Ch...
* Join our YOGABODY Daily at-home fitness program: www.yogabody.c...
* Main site: www.yogabody.com/
Got a question? Please post down below.
#BreathingExercises #YogaBreathing #Pranayama

[@famousintellect]

the post meditation clarity hit diff on this one

[@mellainenewman576]

Magnificent pranayam teaching. Honestly I love your style your knowledge your beautiful manner. Thank you very much Lucas for your generous sharing of theses life changing breathing practices. I am retired from yoga teaching and look to your teaching to continue to learn and practice. Mellaine from 🇦🇺

[@YOGABODY.Official]

Thank you so much, Mellaine! Your kind words mean a lot. - YOGABODY Team

[@BarbaraSumma]

first 4-5 minutes were quite hard, then the last 5 went like a breeze, I was almost surprised when it finished. thanks

[@shashibansal]

I do every day for 10 to 15 minutes. I am 81 years old

[@stox9630]

wow bro im 19

[@denismagee3409]

12:08 Well done sir!, long may it continue!

[@Pat_Nu]

Easy simple explanation and guiding. Thank you very much. 🙏🙏🙏👍👍👍🍀🍀🍀❤️❤️❤️

[@scottcoffinhotmail]

Thank you Lucas for sharing your talent and gifts. This is a beautiful practice. ❤

[@YOGABODY.Official]

Thanks Scott!

[@xabierlecourtier2144]

It works!! I’ve just done it in a cab in the middle of a traffic jam in Bangkok and it was wonderful.

[@YOGABODY.Official]

Hi Xabier - I lived in Bangkok and loved it (not the traffic)

[@user-ct4iw3su9n]

Thank you Lucas! You are the best yoga coach I've ever seen on KZbin.

[@YOGABODY.Official]

You're the best!

[@POOTIETANGCOUSIN]

This was an awesome deep-breathing session!

[@kumudiniantony4639]

I do yoga 2 times a week n I do pranyams too❤. I love the way u presentation ❤

[@YOGABODY.Official]

That's wonderful, keep up the great work! - YOGABODY Team

[@guybuysse7]

Amazing, fantastic feeling ❤️🙏🍀

[@444NRG]

Hello people I am a Brahmin and it’s part of our daily ritual. 🕉️

[@NizJazzBTC]

What benefits do you find?

[@chayasubramanyam2701]

Thanks Lucas. The animation helped 🙂. Of course, watched the video first and then started the practiced. Gets pretty intense towards the end. Namaste 🙏

[@YOGABODY.Official]

Glad it helped!

[@nareshagarwal772]

🇮🇳🇮🇳🇮🇳 Gift of Bharat to the World ❤

[@denismagee3409]

Thank you very much for this excellent video, I really appreciate it, and you have a wonderful way of passing on knowledge, well done😊

[@YOGABODY.Official]

Glad the video was helpful and that you enjoyed the way the information was shared. - YOGABODY Team

[@olgakriksonov7263]

I liked it a lot ! Thank you. Usually I did alternate nostril breathing without ujjai and the reason I stopped after 4 years daily practice because my left nostril got always blocked after this pranayama. However when I tried as explained here with ujjayi my both nostril remained open during after the practice. I am planning to continue doing it and I would like to learn more

[@YOGABODY.Official]

I'm glad to hear you found the recommendation helpful! Continuing with ujjayi breath in your alternate nostril breathing practice sounds like a positive step. Exploring more through the 21-Day Yoga Breathing Challenge could deepen your understanding and practice further. Keep up the great work! You can find it here: www.yogabody.com/breathing/

[@louisedunning2056]

I think you are just fantastic - love everything you do

[@YOGABODY.Official]

Thanks Louise!

[@ChowMeinWarrior]

Thank you Lucas for this technique!

[@YOGABODY.Official]

Any time :)

[@photoshoott2022]

Amazing exercises. Thank you for sharing. My holistic doctor told to do this breathing technique, but he also said to breath in for 1 to exhale the count of 2, so if I breath in 4 count to breath out 8 count. He suggested for me to look more into it and I found your channel. Could you direct me or explain the benefit of what you are doing 4 to 4, as opposed to 4 to 8 count that he recommended? Thank you.

[@YOGABODY.Official]

Breathing ratios, like 4 to 4, aim to balance inhalation and exhalation for a rhythmic flow. This can enhance focus, calmness, and oxygenation. However, the 4 to 8 ratio you mentioned can promote extended exhalation, fostering deeper relaxation. Both approaches have merits; choose based on your needs. - YOGABODY Team

[@viktorpiktor8289]

Thanks for this input.

[@livetarang512]

It's a very Beggining exercise of Pranayam 👍👍👍 there's more advanced things

[@shellykearney7821]

Thank you 😊

[@YogiOnkarSingh]

You are doing very well ☺️

[@marajade2048]

Thank you 😁

[@YOGABODY.Official]

Glad the video helped, Mara! - YOGABODY Team

[@pixelart0124]

Any advice on doing this when my nose is chronically partially blocked?

[@netsurfer3655]

Looks good but, sadly, I have a deviated septum, and the nostril just closes.

[@sonamchodon2852]

For how many minutes would you recommend for someone with panic disorder to do this breathing exercise?

[@YOGABODY.Official]

Start with a few minutes and gradually increase as you feel comfortable. It's important to listen to your body. - YOGABODY Team

[@cphawaii]

​@@YOGABODY.Officialthis was my 1st time. I stopped and looked to see how many more mins and started again because it was almost done, phew. I did it.

[@pljdavies]

i very rarely have both nostrils free, how might i approach this?

[@YOGABODY.Official]

If you rarely have both nostrils free, you can still practice alternate nostril breathing. Simply focus on the nostril that is more open and use that one for both the inhalation and exhalation. This will still provide the balancing and calming effects of the practice.

[@lowellhill6780]

Why don’t I see the PDFs that Lucas says are “down below”???

[@YOGABODY.Official]

I don't mention anything about a PDF in this video, did you mean to ask this in a different video?

[@gamedesign1]

Why do you have to have your fingers like that? Why can’t you just use the tip of the index finger for the other nostril?

[@GrandmasterFerg]

The hand method he uses is a type of mudra

[@hungrysimi]

but... what does this do? 🤔

[@stejac1000]

My hand kept cramping😢

[@YOGABODY.Official]

shake your hand out and try your other hand instead, see how that feels for you

[@tnt3171]

I kept thinking I am watching Zelenskyy 🤣

[@awokawok8453]

My right nose hole is blocked 💀

[@ricos1497]

My right nostril doesn't work!

[@YOGABODY.Official]

That's okay! If only your left nostril is working, you can still practice alternate nostril breathing by using your left nostril for both the inhalation and exhalation. Give it a try!

[@ricos1497]

@@YOGABODY.Official Thanks, I will. I actually found that after trying to force the right nostril a couple of times, that today it seems a little bit less blocked, and I can manage a very noisy 4 second inhale/exhale! I'll keep going with it and see if it results in a longer term improvement.