Alternate your breathing from the left to the right nostril to improve your health.

This alternating nostril breathing technique is known as Nadi Shodhana. It improves lung function and lowers heart rate, blood pressure, and sympathetic stress. It’s an effective technique to employ before a meeting or event or going to sleep.

Using only the right nostril about two dozen times after each meal, heats the body and aids digestion, eliminating gastroesophageal reflux or stomach ache. To relax, and before meals, use only the left nostril about two dozen times.


  1. Place the thumb of your right hand gently over your right nostril and the ring finger of that same hand on the left nostril.
    The forefinger and middle finger should rest between the eyebrows.

  2. Close the right nostril with the thumb and inhale through the left nostril very slowly.

  3. At the top of the breath, pause briefly, holding both nostrils closed. Then lift just the thumb to exhale through the right nostril.

  4. At the natural conclusion of the exhale, hold both nostrils closed for a moment. Then inhale through the right nostril.

  5. Continue alternating breaths through the nostrils for five to ten cycles.


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