Nadi Shodhan / Anulom Vilom
Alternate nostril breathing. Always begin by inhaling through the LEFT nostril. Balances the nervous system and calms the mind.
Important: Cannot be done lying down or standing — seated only.
How to practise
- Sit upright. Chest out, chin level.
- Rest the LEFT hand on the belly to feel the breath move.
- Bring the right hand into nasagra mudra: thumb on right nostril, ring and little fingers for left.
- Close the RIGHT nostril with the thumb. Inhale slowly through the LEFT.
- Close the left. Exhale slowly through the RIGHT.
- Inhale through the right. Close the right. Exhale through the left. One round.
Suitable postures
- Seated cross-legged on the floor in Sukhasana
- Seated on a chair with the back straight and unsupported
Progression — levels
- Level 1 · Inhale 5 · Exhale 5
- Level 2 · Inhale 5 · Exhale 8
- Level 3 · Inhale 5 · Hold 5 · Exhale 8
- Level 4 · Inhale 5 · Hold 5 · Exhale 8 · Hold 5
When to practise: Best done on an empty stomach — at least 2 hours after a meal. Early morning is ideal.
Get guidance from a practitioner
Breathwork is most powerful when it fits your body, your state, and your goals. For a personalised programme, book a session with Dev Bastola, Counselling Psychologist at Anandoham Health.