Alternate Nostril Breathing: Nadi Shodhana Pranayama
Alternate nostril breathing (nadi shodhana), a yoga technique where you breathe in through one nostril and out through the other, alternating sides. It helps students calm down after the lesson and improves focus.
How to play
- Each student sits comfortably on a mat with a straight back and relaxed shoulders. Check that no one is stuffed up (1 minute).
- Explain the right-hand position: the thumb closes the right nostril and the ring finger closes the left; the left hand rests on the knee (1 minute).
- One cycle: close the right nostril and breathe in through the left for 4 counts, close the left and breathe out through the right for 4, breathe in through the right, close it and breathe out through the left (1 minute).
- Practice six cycles guided by the teacher in a soft voice (3 minutes).
- Drop the hand and breathe normally through both nostrils, noticing how you feel (1 minute).
- Share in one sentence whether you feel calmer or more focused (1 minute).
Rules
- Don't force the breath or stretch the counts beyond what's comfortable.
- If you're congested or dizzy, breathe normally.
- Close the nostril gently without squeezing the nose.
- Silence during the practice.
Variations
Easier
Do 3 cycles with short 3-count breaths.
Standard
Do 6 cycles of 4 counts guided by the teacher.
Harder
Do 10 cycles without guidance, with a longer exhale than inhale (in for 4, out for 6).
Adaptations
- Limited hand mobility: alternate sides just by imagining the air moving through each nostril, or sit at a desk with the elbow supported.
- Nasal congestion or asthma: slow, normal belly breathing instead.
- Anxiety or autism: eyes open, short cycles and freedom to stop at any time.
Learning goals
- Use alternate nostril breathing as a calming technique.
- Improve focus through breath control.
- Recognize how breathing affects mood.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
Demonstrate facing the class and slowly, since the finger position is confusing at first. Keep tissues handy: many students will need to blow their nose before starting.
PatioLab has "Alternate Nostril Breathing: Nadi Shodhana Pranayama" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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