Alternate Nostril Breathing (Nadi Shodhana)

AN ANCIENT PRANAYAMA PRACTICE Nadi Shodhana Alternate Nostril Breathing — a yogic practice to purify, balance, and clear the mind. In Sanskrit, nadi means channel, and shodhana means purification. This practice clears the subtle pathways of the mind-body system, gently bringing the whole self back into balance. inhale · left exhale · right inhale · right exhale · left ONE ROUND THE BENEFITS Calms the System Eases stress and anxiousness, soothing the nervous system. Clears & Balances Supports respiratory health and helps balance hormones. Sharpens the Mind Fosters clarity, focus, and balance between the two hemispheres. HOW TO PRACTICE 1 Get settled Sit tall, spine long, eyes closed — ideally in the morning, on an empty stomach. 2 Form Vishnu mudra Fold the index and middle fingers in; use the thumb and ring finger to close each nostril. 3 Left in, right out Close the right nostril and inhale left; close the left and exhale right. 4 Right in, left out Inhale through the right, then exhale through the left — one round complete. 5 Repeat & release Continue the pattern, then let your breath return to normal. Notice how you feel. "One breath rises on the left, descends on the right — and the mind settles into balance." 5–15 minutes · ideally each morning, on an empty stomach DR. POOJA AMY SHAH, MD · INTEGRATIVE + MIND-BODY MEDICINE