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  • Sandy Jolles

NADI SHODHANA – Alternate Nostril Breathing

When it comes to meditation, there are various breathing techniques that have a medley of benefits. Today, I'm going to do discuss Nadi Shodhana.


This breathing technique settles the mind and can be performed mentally if you’re suffering from sinus issues. You’ll use the Vishnu Mudra hand placement for this exercise. Take your right hand and close your first and second fingers. Use the thumb and third finger on the flair of your nostril, gently.


Sit tall, rotate your thighs inward, and return to soft belly and rhythmic breathing. Inhale through both nostrils, gently close the right nostril, and exhale through the left. Inhale on the left, switch your finger placement, and exhale through the right. Repeat. Gradually allow the exhale to become longer than the inhale. Release on an exhale through the left nostril.


To continue, keep your eyes softened or closed. Begin to observe parallel paths of light in the midbrain. For the next three breaths, pause briefly at the top of the inhale, feeling more light or vibration. Exhale, release, and surrender three times. On the third time, imagine taking the light down the spine to the navel center to create a pool of light – your personal sun. Allow this personal sun to vibrate behind your navel.


To come back, as you inhale, think the sound “so.” As you exhale, think the sound “hum.” “So” means individual self, and “hum” means higher self. Allow the breath to deepen, bringing you back.



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