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21 Day
Morning Ritual Challenge

Day 9

Alternate nostril breathing is a yogic breath control practice. In Sanskrit, Alternate Nostril Breathing is called Nadi Shodhan Pranayama, which translates to “subtle energy clearing breathing technique”, and it has many benefits. 


Alternate Nostril Breathing helps calm the mind, reduce anxiety, and bring a feeling of relaxation to the entire body. It also balances the left and right sides of the brain, creating a sense of clarity and equilibrium. 


This is a great practice to do before meditation, or before high-stress situations such as job interviews and public speaking engagements.

To practice:

  • Sit in a comfortable position with your legs crossed.

  • Place your left hand on your left knee.

  • Lift your right hand up toward your nose.

  • Exhale completely and then use your ring finger to close your left nostril.

  • Inhale through your right nostril for 4 counts. 

  • Close the right nostril with your thumb. Hold for 4 counts.

  • Open the left nostril and exhale for 8 counts.

  • Inhale through the left nostril for 4 counts. Close and hold for 4 counts.

  • Open the right nostril and exhale for 8 counts.

  • This is one cycle.

  • Continue for up to 5 minutes.

  • Always complete the practice by finishing with an exhale on the left side.

While the potential benefits are promising, remember that you need to practice alternate nostril breathing regularly in order to see and maintain results.


You can watch the video above to follow along for a short, guided practice.

We'll see you again tomorrow!

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