• 8 Limbs of Yoga
  • Yoga Themes
    • Ahimsa
    • Abundance
    • Authenticity
    • Balance
    • Contentment
    • Courage
    • Discipline
    • Find Your Passion
    • Forgiveness
    • Gratitude
    • Guru
    • Intention
    • Om
    • Service
    • Shadow Work
    • Simplicity
    • Sthira & Sukha: Steadiness & Ease
    • Truth
    • Understanding Samskaras
  • Yoga Chat
  • About
  • Contact Us
    • Facebook
    • Instagram
    • Pinterest
    • Twitter

Share Yoga

You are here: Home / yoga psychology / mind-body / Channel Clearing Breath – A Basic Introduction to Alternate Nostril Breathing

Channel Clearing Breath – A Basic Introduction to Alternate Nostril Breathing

in mind-body, pranayama, yoga, yoga psychology on 07/30/15

This breathing is a voluntary doorway to the involuntary body, a conscious doorway to the subconscious mind. ~A.G. Mohan

Nadi Shodhana, commonly referred to as alternate nostril breathing, is a simple but highly effective practice that cultivates a feeling of centered calm in the mind and body. It is clinically shown to have a beneficial effect on several cardiovascular parameters, harmonize the hemispheres of the brain, as well as the nervous system.

The Nadi system, a tubular passageway in which vital life force (prana) flows, can be directly accessed through this specific breathing practice, effecting both the physical body and the mind. The nostrils serve as an interface with the physical, energetic, and causal body.

Nadi Shodhana breathing is a voluntary doorway to the involuntary body…@yoginilori #pranayama #yoga

Click To Tweet

PranayamaAlthough there are many variations to this pranayama, and can become quite complex, these instructions serve as a basic starting point. The purpose of this pranayama is to regulate the flow of prana, via the nostrils. It is considered very safe and has no known contraindications if done without retention (holding of the breath).

Sit comfortably, in a chair or in an easy cross-legged position, with your spine erect and shoulders relaxed. Place your left hand on the left knee, palm down.

Vishu Mudra copy

Vishnu Mudra

Bring your right hand into Vishnu Mudra, which is like a Yogi “hang loose” hand gesture, but with the ring finger extended. 

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

If this causes you discomfort in your hand, alternatively place the tip of the index finger and middle finger of the right hand in between the eyebrows, then the ring finger on the left nostril, and the thumb on the right nostril.

  1. Press your thumb down on the right nostril and breathe out gently through the left nostril.
  2. Breathe in from the left nostril and then press the left nostril gently with the ring finger. Remove the right thumb from the right nostril, breathe out from the right.
  3. Breathe in from the right nostril and exhale from the left. This is one round of Nadi Shodhana Pranayama.

Nadi Shodhana breathing is cleansing the doors of perception. ~ Georg Feuerstein

Click To Tweet

Beginners should start with sama vritti (equal breathing) on both inhale and exhale, without breath retention. For example, breathe in the left nostril for the count of four, exhale right nostril for the count of four, inhale right nostril for the count of four, exhale the left nostril for the count of four.

You can begin to lengthen the breath by one count, being mindful to retain the feeling of comfort and steadiness.

Keep your eyes closed throughout and continue taking long, full, smooth breaths without any force or effort. You can rest your elbow on a table or arm chair for comfort.

Spend a few minutes to return to a natural breathing pattern and either proceed to meditation, or go about your day.

  • Author
  • Recent Posts
Lori Tindall
Follow me!
Lori Tindall
A human BEing, Yogini, athlete, foodie, health nut, life long learner, cosmic, & eternal. I'm a long time Yoga teacher, holistic nutritionist, wellness & vitality coach.
Lori Tindall
Follow me!
Latest posts by Lori Tindall (see all)
  • Channel Clearing Breath – A Basic Introduction to Alternate Nostril Breathing - July 30, 2015
  • 10 Simple Ways to Detox - March 16, 2015
  • Detox 411 - September 25, 2014
« Santosha: Root to Rise with the Five B’s
Courage: The Heart of the Matter »

Yoga Inspiration

The Guru Within: The Turtle Power of Self-Trust

Yoga, An Inner Guru and You

Get Your Hands Dirty! – A Yogi’s Take on Selfless Service

Why You’re Not Practicing Yoga Consistently (And What You Can Do About It)

How a Yoga Practice Can Take Your Health Up a Notch

Samskaras, emotional eating & choosing your destiny

On the Daily: Creating Space for your Yoga and Meditation Everyday

The Dark Side of the Yoga Mat

Yoga for back and joint pain, and a few food quips

Finding your way hOMe

Recent Posts

  • Origin of the Asanas
  • Why I don’t take my yoga hot and sweaty
  • 10 Proven Ways to Boost Your Happiness
  • A Deeper Look at the 8 Limbs of Yoga
  • Spring Detox: Daily Routines to Optimize Health

Share Yoga Contributors

avatar for
avatar for
avatar for
Jill Paschal
avatar for
avatar for
avatar for
avatar for
avatar for
avatar for
Dr. Erika Putnam
Kimberlyn Brown
avatar for
avatar for

Yoga Resources

Share Yoga Book Club: Now Reading
Yoga Resources We Like: Kirtans, Websites, Events & More
Yoga Teachers We Like
Ayurveda Resources We Like
Yoga Books We Like
Body Workers We Like

Recent Comments

  • Darla Brown on Your Future Self: Setting Intentions
  • Darla Brown on Om: A Poem about Mindfulness
  • Natalia Robb on Om: A Poem about Mindfulness
  • Caitlin on Om: A Poem about Mindfulness
  • Heather-Joan Warner on Om: A Poem about Mindfulness

Instagram

shareyoga

Share the Om. #wellbeing #yoga #meditation #shareyoga

Share Yoga
A human being is part of the whole, called by us “Universe,” a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest – a kind of optical delusion of his consciousness. This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole [of] nature in its beauty” — Albert Einstein, 1950  See  https://www.shareyoga.com/meditation/spirit/are-you-practicing-the-law-of-love/ #yoga #compassion #love #alberteinstein #consciousness
Been there! #Repost @arrowheartyoga with @get_rep Been there! 
#Repost @arrowheartyoga with @get_repost
・・・
❤️💛💚💙💜💘🌱
#peace #love #yoga #arrowheartyoga #arrowheartfamily #ojaivalley #ojai #practice #meditation #stretch #strengthen
The only relevant yoga is “your yoga”. #sharey The only relevant yoga is “your yoga”. #shareyoga #yoga #sharetheom
❄️ Happy Winter Solstice ❄️ #wintersolstic ❄️ Happy Winter Solstice ❄️ #wintersolstice #shareyoga #sharetheom
Raise your words, not your voice. It is rain that Raise your words, not your voice. It is rain that grows flowers, not thunder.⠀
~Rumi⠀
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~⠀
#summerofyoga⠀
#throatchakra⠀
#shareyoga⠀
#yogalove⠀
#yogalife ⠀
#yogachallenge⠀
⠀
⠀
⠀
http://buff.ly/2tpRnWJ
Do practice while you can. You'll need it when you Do practice while you can. You'll need it when you can't. ~Krishna Das⠀
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~⠀
#summerofyoga⠀
#shareyoga⠀
#yogalove⠀
#yogalife ⠀
#yogachallenge⠀
#yoga⠀
#krishnadas⠀
⠀
⠀
http://buff.ly/2t1Tehc
Follow on Instagram

Popular Posts

Origin of the Asanas

Why I don’t take my yoga hot and sweaty

Boost Your Happiness

10 Proven Ways to Boost Your Happiness

Copyright © 2021 ShareYoga - Share the om