The Cheater’s Guide to Alternate Nostril Breathing

Alternate nostril breathing, or Nadi Shodana, is a fantastic tool to bring balance and evenness to the mind and body. In a nutshell, we use the fingertips of our right hand to apply gentle, steady pressure on our nostrils. We block one nostril and breathe in through the other one. At the top of the inhalation, we switch nostrils and breathe out. We breathe back in through the open nostril, again switch at the top of the inhale, and breathe back out through the first side.

This pulsation of switching from side to side brings harmony as well as concentration that is perfect preparation for meditation. But doing it requires meticulous attention to detail and delicate adjustments to the hand. If there is large movement and disrupted flow, the mind will get agitated, and we’ll be left feeling worse, not better.

The Shape of Your Hand

Where and how we place our fingers on the nose makes a huge difference. (In his intense-to-read book, Light on Pranayama, BKS Iyengar spends an entire chapter on this topic!) Many people practice with the first two fingers extended and placed on the third eye. However, this changes the angle of — and strains — the wrist. It also causes the pinky finger side of the hand to apply more pressure to the nose.

The best way to get an even strength, sensitivity and balance in the hand (and therefore even flow in the breath) is to curl the index and middle fingers into the center of the palm, leaving the thumb, ring and pinky fingers free to form a pincher. This is hard! My cheater’s tip (pictured below): hold a cork in your first two fingers.

Bow Your Head

For optimal benefit, Alternate Nostril pranayama is done with the chin tucked towards the chest. It helps our arms be less fatigued, encourages a calm mind that looks within, and creates the ability to seal in the vital energy we bring in on the breath.

• Sit up straight and lift your chest dramatically, even as you bow your head.
• Make sure your head is centered, it tends to drift towards the right, towards the hand on the nose.
• Cheater’s tip: If your eyes and tongue aren’t relaxed you’re straining and forcing your breath.

Using Your Fingers

The tips of the fingers are what constrict or close the nostrils in Nadi Shodana. Using them evenly, and with the same pressure from side to side, is going to make the breath and the mind more even, too.

• Pinky and ring finger work together to match the strength of the thumb.
• Use the tips of your fingers and thumb, not the pads; it allows more control and sensitivity.
• Place your fingertips on the dimple above the edge of your nostril and below the bone of your nose.
• Cheater’s Tip: Cut your nails short to get the best fingertip alignment.

Keep it Steady

As in all pranayama, the point of Alternate Nostril breathing is to establish a steady and deep flow of breath. This current of energy will reflect as the steadiness in our minds and an inner calmness. If we fidget, our minds are wandering and we’re not fully present. Keep the fingers still and make subtle adjustments to weight and pressure.

• Keep your fingertips in contact with your nose at all times.
• Instead of lifting and replacing your fingertips, increase or decrease pressure as needed.
• Allow the natural flare of your nostrils on inhale by rolling through, rather than lifting, your fingertips.

Learn More

If you’d like to learn more about pranayama and meditation, please join me for an afternoon intensive in gorgeous La Jolla, CA. Please note, I’m also offering a two hour meditative flow asana class in Del Mar, CA the very next day.