Take 5 : Alternate Nostril Breathing

Alternate Nostril Breathing Technique








Alternate Nostril Breathing Technique or (Nadi Shodhan Pranayama) means cleaning energy using the breath. This is a deeply relaxing technique which can be used in the middle of your day to destress. It takes only a couple of minutes and works by unblocking energy, harmonising the left and right hand sides of the brain and bringing a sense of calmness and peace.


  1. Sit comfortably with your back straight and shoulders relaxed
  2. Place your left hand on your lap. Drop your shoulders.
  3. Place the top of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. The ring finger and little finger will open or close the left nostril and you’ll use your thumb for the right nostril.
  4. Press your thumb down on the right nostril and breathe in gently through the left nostril for a count of 8.
  5. Hold for a count of 4
  6. Now breathe out from the (same) left nostril for a count of 8, and hold  for a count of 4.
  7. Gentle press the left nostril with the ring finger and little finger. Removing the right thumb from the right nostril, breathe in  from the right nostil for a count of 8 and hold for a count of 4.
  8. Breathe out from the right nostril for a count of 8, hold for a count of 4 and inhale through the left for a count of 8.
  9. Continue inhaling and exhaling from alternate nostrils.
  10. After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort.
  11. Dont force your breath and if you feel dizzy or light headed take a break. If the count of 8 is too long count to 6 instead.

Aim to do 9 rounds of Alternate nostril breathing. It will bring a sense of deep relaxation, helps lower blood pressure, and aids the circulatory and respiratory systems.Take another moment to enjoy the serenity you have created for yourself before moving on with your tasks.