There are a lot of breath practices out there—but this one? I return to it again and again.

Nadi Shodhana, or alternate nostril breathing, is one of the most powerful (and accessible) tools I know for restoring clarity, settling the nervous system, and creating a sense of inner balance—even in the middle of a chaotic day.

What Is Nadi Shodhana?

In Sanskrit, “nadi” means energy channel and “shodhana” means cleansing or purifying.

This breathwork technique balances the left and right sides of the body and brain. In the yogic system, it's used to harmonize the Ida and Pingala nadis (energy pathways), helping us move toward a more centered, grounded state.

It’s often practiced in traditional yoga before meditation, but it also works beautifully as a stand-alone tool when life feels overwhelming, when the mind is scattered, or when you simply need a reset.

The Science Behind It

Modern studies now support what yogis have known for centuries. Nadi Shodhana helps:

• Regulate the nervous system
• Improve emotional stability
• Enhance focus and concentration
• Support regular blood pressure
• Promote steadiness in both mind and body

It’s a gentle, non-invasive way to shift your state—no fancy equipment or long sessions required. Just your breath, your intention, and a few minutes of presence.

Benefits of Practicing Nadi Shodhana

• Calms mental chatter
• Helps with anxiety and stress
• Supports better sleep
• Increases clarity and decision-making
• Balances energy (without caffeine or a crash)
• Can be used as a stand-alone practice or as part of a daily routine

How to Practice

You can follow along with my quick 4-minute video here:

Or try it on your own:

1. Sit comfortably with your spine tall.
2. Use your right hand to gently close your right nostril with your thumb.
3. Inhale through your left nostril.
4. Close your left nostril with your ring finger, release the right nostril, and exhale through the right.
5. Inhale through the right nostril, then switch and exhale through the left.
6. That’s one round. Repeat for 3–5 minutes, or until you feel a shift.

Go slow, be gentle, and let your breath guide you.

When to Use It

• As a morning reset or grounding ritual
• To center yourself before a meeting or event
• As a transition from work mode to home mode
• Before bed to unwind
• Anytime your mind feels cluttered and your body feels tense

Try It- Then Take It Deeper

If you try this practice, I’d love to hear what you notice. You’re welcome to leave a comment or simply take that awareness with you into the rest of your day.

If this breath felt supportive and you’d like more practices like it, you may enjoy my Reiki Meditation Library — a collection of short, calming guided experiences designed to help your nervous system settle and stay regulated over time.

It’s especially helpful during busy, anxious, or overstimulated seasons when you want support without effort.

Explore the Reiki Meditation Library here

And if you’re curious why certain practices feel more helpful at different times, my free What Season Are You? quiz can help you understand what kind of balance your body is asking for right now.

Take the free quiz here

If you’re feeling called to create more steadiness and regulation in your daily life, this breath practice is one of the foundations I build on inside Rooted: my program for nervous system support, grounding, and sustainable habits.

💜
Fletcher