Yoga Breathing | Alternate Nostril Breathing


– Hey, Everyone! Welcome to Yoga with Adriene. I’m Adriene and today we’re going to learn a pranayama practice,
or a breath technique, called alternate nostril
breathing, or nadi shodhana. It’s one of my favorite tools. I feel like almost everyone
can benefit from this practice. It’s a very simple breath technique with an abundance of benefits. Everything from being a nice tool to cure headaches, anxiety, it’s
a great connector of the brain and body and something
to balance out the nadis, or the energy channels in the body. So hop on the mat or
find a comfortable seat and we’ll learn it
together, nadi shodhana. (acoustic guitar music plays) All right, so to begin, we’re going to come into a comfortable seat, so you might come into sukhasan here, like
a nice cross-legged position. I’m using a block under my butt today. You can also fold a
blanket or use a pillow. If that’s not comfortable
for you and you want to try this, you can do this in a chair. Just make sure that you’re
in a nice, supported position so that your back can be nice and tall and we can sit up with
the head over the heart, the heart over the
pelvis, just a suggestion. So I’m going to come into my nice, comfortable seat here,
cross-legged position. Again, I’ve lifted the
hips, just to give myself a little bit of space for the thighs and the knees, legs to drop down. Take a second, roll up through the spine, maybe loop the shoulders
forward, up, and back. And then, just take a
couple of seconds here to just notice your breath as
we inhale in through the nose (inhales) and out through the nose. (exhales) Inhaling in through both nostrils (inhales) and exhale out. (exhales) One more. (inhales) And exhale, we arrive. (exhales) Just kind of checking in with the body and opening the mind
to learn something new. Take your right hand in front of you, if you’re left-handed, you can
do this with your left hand and on the blog, I’ll
talk about how to adjust for the left hand, but for now, we’re going to use the right hand. I’m going to take my index
finger and my middle finger and drop it down towards my palm. So for some, this might be kind of like already a little yoga for the brain. So just give it a try, you
can even take your other hand and bring the fingers down,
just kind of guiding it there. And in time, this will
become easier, with practice. Right? It’s all about practice. If you’re finding that this
is just too distracting and you’re, like, not able
to do this in the hand today, then it’s okay to go hang loose. Bring all three middle fingers down and just use the thumb and pinky. This is a nice little beginner’s tip, but like I said, with practice,
this will become easier. So the index finger and the
middle finger are coming down. And for this practice, pranayama practice, I’m going to use my
thumb and my ring finger. The pinky is just kinda there
for style, mudra points. So I’m going to sit up nice and tall And I’m going to take my right thumb to my right nostril, kind
of sealing the deal here. Sealing it up, sealing it up. And I’m going to inhale in
through the left nostril. Inhaling in through the
left nostril, here we go. (inhales) After the inhale, I pause
and I take my ring finger and seal the left nostril,
exhaling out through the right. (exhales) Inhaling in through the right. (inhales) I seal the right nostril with my thumb and exhale through the left. (exhales) Inhale through the left. (inhales) Sealing with left nostril,
with left finger, sorry and exhaling through right nostril. (exhales) Inhale in through right nostril. (inhales) Pause, sealing with the thumb, and exhale through left nostril. (exhales) So just in case you’re like, “What?” Here’s a little tip. Each time I inhale in, I seal. Then, I exhale out, I inhale in, and seal. So just a beginners’ tip
is each time you inhale, that’s when you’re sealing and alternating to the next nostril. So each time I inhale
in, I seal and alternate. So we’re going to give it a little bit of practice time together and then you can just try this on your own. At first, again, this might
feel a little more like yoga for the brain, even though
it is yoga for the brain. Certainly replenishing and
good for the mind and brain, but don’t get frustrated and quit. Stick with it and soon, your brain and body will work together. So here we go, we take a nice deep breath in through both the nostrils. (inhales) And a nice exhale out. (exhales) We find our mudra here, relax your jaw. You can close your eyes. And we seal the right
nostril with the right thumb. Nice, long, smooth,
deep breath as I inhale in through the left nostril. (inhales) I just inhaled in, so I’m going to seal with the left ring-finger, excuse me, seal the left nostril
with the ring finger, and exhale out through the right nostril. Let me get this clear for you, here we go. Inhale in through the right nostril. (inhales) And seal and alternate, exhale
through the left nostril. (exhales) Inhale in through the left nostril. (inhales) Seal and alternate, exhale
through right nostril. (exhales) Inhale in. (inhales) Seal and alternate. Exhale out. (exhales) Inhale in. (inhales) Seal and alternate, exhale out. (exhales) Inhale in. (inhales) Seal and switch and exhale out. (exhales) Inhale in. (inhales) Seal and switch, exhale out. (exhales) Keep it going, inhale in. (inhales) Switch. Exhale out. (exhales) Inhale in. (inhales) Switch. Exhale out. (exhales) Inhale. (inhales) Switch. Exhale out. (exhales.) Let’s do one more round
together, deep breath in. (inhales) Seal and switch, exhale out. (exhales) Inhale. (inhales) Switch. Exhale out. (exhales) Release the mudra, palms
to the tops of the thighs. We take a deep breath
in through both nostrils (inhales) and we exhale, release. (exhales) Take a second here to
just notice how you feel. Eyes closed, skin on
the face nice and soft. And then, gently, we’ll
open the eyes, soft gaze. And inhale, drawing the shoulders
all the way up to the ears deep breath in, and exhale, let it go. (exhales loudly) All right, so that was
alternate nostril breathing. Like anything in our yoga practice, remember, it’s a practice. So if it feels like
you’re doing this at first or if it feels weird or funky, I encourage you as your
teacher and as your friend to return to it and give it a try, maybe give yourself a little
goal to try this video four times this next coming week, just to see what happens. As I mentioned before,
this breath is great for just connecting brain and body, it’s great for replenishing
and waking up the body and the energetic channels
in the body, or the nadis. It’s wonderful for anxiety,
if you’re a student or you’re a creative person, you have a big project coming up or an
exam or something like that, this might be a great thing to practice to just get the mind and the body centered and just kind of calm the nervous system. There’s, as I said before,
an abundance of benefits to practicing this regularly and I’m gonna talk about
all of them and more on the blog, so make sure
that you hop on over there to read the article
associated with this video. As always, I love to hear
your questions, comments, but really, for this one,
for this pranayama technique, this breath practice, I would love to hear just how it goes, what
your experience was. How you felt afterwards,
maybe you could share with me and the others
and I think we could all kind of inspire each other and
it just might be interesting to hear how others felt after practicing alternate nostril breathing. And it’s kinda cool, you can
share it with your friends. Ok, I think that’s all for now I thank you and I wish
you the best of luck. Have a wonderful day, namaste. (acoustic guitar music plays)

100 Comments

  1. she good and beautiful

  2. I had a panic attack today and this video and your other video yoga for anxiety really helped. Thank you.

  3. I love you adriene your yoga practices are always there for the rescue i feel so much better after trying it ❤

  4. Thank you so much. I wish I had found this years ago. I have a major test tomorrow and I think this will really help.

  5. Love your videos Adriene. You have the most peaceful and calming presence and I always feel so relaxed just listening to you. Thank you for sharing with us 🙏

  6. There is a proper way to seal the nostril, not just closing the hole

  7. This works!
    Feels like I took a Valium or nerve relaxer.

  8. Padmahasana is better to do the same.

  9. 💜💜💜💜💜✨🌌✨💜💜💜💜💜💜💜

  10. Dear Adriene I saw your video because of my student. she send it to me video's link. I saw it. how you are doing it as Nadi shodhan practice it is not the way to practice it. I think You have not learn from traditional way. You have learn from book or some where?
    I'm sorry for it Adriene don't mind it. on Nadi shodhana practice we start with Exhalation with left nostril before you inhale because of let go all co2 or all all toxins from physical body then feel the fresh air with a inhalation on the same nostril as you have did it it is a the way to start nadishodhan. if you have any question or doubt please ask.

  11. You got me with runners yoga so here I am branching out! I felt good, different, slightly light headed? Not bad but how big should the inhales and exhales be because I felt like I was going longer than your breaths . But all in all I do feel pretty good! Thanks for broadening horizons!

  12. Is this good for panic?

  13. Adriene, I had tried this exercise before but have not been practising enough. I tried again this morning because I wanted to relieve my headache. After doing it, my headache was gone!! I definitely will keep doing this. Thank you so much!

  14. Thank you so much this. Anxiety attacks are hard to deal with. With you around, things are more manageable. Love <3

  15. It's benefit for asthma too.thx

  16. this is exaclty what i needed since i was feeling so nervous, thank you

  17. Woooooow love it love it appreciated appreciate your technique. Vancouver Canada 🇨🇦

  18. I love this alternate nostril breathing ..just make sure your nose is clear

  19. Are you tired yet of hearing how cute you are? Hope you don't mind my saying so haha.

  20. Great idea recommending this practice as a support to creative projects and endeavors! I will try it along with music practice.:-)

  21. Whenever I try this I always seem to have a blocked nose! Especially on the left nostril! It makes this exercises stressful as I end up not getting in enough oxygen! Hahahah. Any advice? xx

  22. Namaste! This helped me with my anxiety. 🙏 I feel relaxed after performing this exercise

  23. 2018 and im still inlove with adriene…..ive learnt so much from you channel….thank you so much ….your voice is so soothing as well

  24. I love ANB I use it to start my Kriya meditation practice to set the tone and get me into a meditative state faster. I also use it post workout for balance. Finally I use it anytime I need to focus or calm thoughts. You can also use a mantra while breathing in and out for example So Hum or OM and keep your attention on the third eye for even more focus.Bless.

  25. Boom, subscribed.

  26. Aaaaaaah that's better this morning was the very first and best yoga session my muscles are so relaxed and my hunch back is gone from 1session thank yoooouuu❤️❤️❤️❤️❤️

  27. HI!! So ive been struggling with anxiety since i was a kid! teenage years it got worse i always thought something was wrong with me discovering as i got older. I am me and this has helped me to cope with my anxiety. When feeling an attack coming on i will do this technique! thankyou so much for sharing im beyond happy i found your youtube!! Im new to you and will be following very often. I know theres a calming side to the nostrils and n energy side? in which to why at times we have blockage, because we often breath through one nostril. is the left the calming balance and the right the energy balance? when we combine it creates our balanced breathing. please get back to me!! MUCH LOVE EVERYONE!!

  28. Aoa maam it was a good experience m feel calm its v good
    Thankyew

  29. ❤️ GRATIDÃO

  30. does this help loosing weight? thank you

  31. thank you xx

  32. Hi! I was intrigued by Adriene's comment about a version of this for left-handed yogis but I can't seem to find the blog post associated with this. Does anyone recall if this is appropriate for both left and right-handed people?

  33. Great video!
    Thank you ♥

  34. Why are those particular fingers important? To me, the thumb and forefinger seems to be a better choice.

  35. Adriene, I love your yoga classes and I'm definitely going to practice this one as my exams are coming up… Love you ❤️

  36. Thank u. This feels really good

  37. It wasn't challenging but I had sharp upper back pain while seating. Is it normal? What do I do?

  38. Blessed be. Thank you. Peace.

  39. This made me feel lightheaded

  40. Day 7 of April

  41. Excellent video. thanks for it

  42. Love your videos but you way over talked in this one.🤣🤩🤩🤩🤩🤩

  43. Alternate nostril breathing is so great for anxiety! Thank you!

  44. This is my new favourite tool for when I'm feeling anxious, it really helped me. Thank you so much!

  45. Excellent!. Thank you!

  46. It was this breathing technique combined with deep meditation that triggered my kundalini awakening and the opening of my sixth chakra. Stick with it… 👁💚🕉

  47. haha i totally can't make that figure with my hand / fingers haha

  48. Love pranayama. It not only calms the mind and body but it really helps with sinuses and headaches. Super video

  49. This worked like a charm! I'm so happy. Thank you, Adriene <3

  50. Exercise starts at 5:20. I made this comment for myself but if others find it useful you're welcome.

  51. I love your videos ! Please spell out the name of alternate nostril breathing .. thanks!

  52. I have no anxiety now after a few times practise.

  53. I love your work and I recommend your channel to everyone (that’s why you have 4,6 M subscribers 😅). I turn to this as anxiety relief and it usually works really well, thank you so much for teaching me this and many other techniques!🙏💕

  54. This video was the perfect way to start my day; grounded and centered! Thank you!

  55. 👋

  56. Thank you – great video

  57. This just alleviated my sinus headache. 😁

  58. This has been my go to on so many occasions! Do you have pregnancy safe yoga routines please? 😁

  59. I could breath smoother

  60. You are good
    Thank you so much

  61. Mam can i use left hand..plz rply

  62. I feel very relaxed when I do this it’s crazy like brain is really relaxed ☺️☺️☺️

  63. (from learning this breathing excersize from you) I picture making a big rainbow with my breath! Up and in through one side and down and out through the other side, painting my breath across the sky 🎨😊

  64. Breathing sound should be controlled…it reduces alertness of your mind

  65. Thanks again

  66. U r the only one who makes me smile every morning and comfortable…. I can go ahead for my happy day……Love u lot…. Nithi….

  67. This feels odd at first but is also very soothing.

  68. Thank You very much ❤️❤️❤️❤️

  69. Adrienne is so pretty! 🙂

  70. Omigosh i was in a full blast anxiety attach .but nothing has ever really worked …UNTIL NOW! THIS GORGEOUS LADY IS GORGEOUS ANGEL SENT FROM ABOVE! I SWEAR I LITERALLY TRIED IT FOR 3 MINUTES AND MY PANIC ATTACK IMMEDIATELY STOPPED AND EVEN MADE ME LOOPY AND DROWSY!! I LOVE LOVE THIS!! ❤💖💙💜

  71. My nose started bleeding:-/

  72. thank you, well explained

  73. Really, It is magic. I was feeling my head a little heavy but now it's a little relaxed. Thank you so much. Namaste!

  74. Off topic, i know, but what is the music at the end?? Need it!! Wonderful instruction btw. x

  75. I have been trying this for months.you made it so clearer INHALE SEAL😁😏

  76. This actually really does the trick, thanks for this

  77. I've had on-and-off panic attacks (meaning they'd go into remission for sometimes months or years) for about 30 years since I was a teenager. Therapy was mostly useless. Medication helped somewhat. But I searched for this video after hearing about "alternate nostril breathing" and this video came up. It is, at least for this moment, my go-to video when I need to quickly calm down or waiting for the meds to kick in. Just your voice itself is very relaxing and I like the humor you use with the "yoga for the brain" joke.

  78. this definitely reduces the force of my panic attacks thank you

  79. I feel in love with her at 3:28

  80. This is helping with my hyperventilating and panic! THANK YOU SO MUCH!! Much love and peace coming your way, <3

  81. Just AMAZING!!! Sends me to sleep and the best stress relief – thanks Adriene

  82. The best breathing exercise for anyone with anxiety!! The feeling can't be described in words!! Thank you Adriene! Love and Respect! <3

  83. This is called "Anlom Vilom" in Sanskrit and Hindi.

  84. Great for headaches!

  85. Yaa this is indian ancient techniques for enlightenment

  86. This made my eyes shine, my nostrils clear, and my mood better! Namaste!

  87. Thank you Adriene! My mind felt more clear and ready to go into meditation after this. Are there other breathing techniques you can show us?

  88. This really made me feel relaxed, I can’t explain why but it really did. Thank you so much Adriene💙

  89. GREAT LADY GREAT AT THE SAME TIME BE A VEGETARIAN.IT ENHANSES U HOLISTICALY. [email protected]

  90. I Can Literally feel my body becoming lighter! Thank you for helping with my anxiety🙏🏼

  91. I am pretty sure you are an INFJ, perhaps ISFJ personality type! 😀 Observed enough!

  92. Great once you said seal on the inhale. Fab thank you from Hampshire England x

  93. Adrienne, small note, you are not supposed to make sound when you breath. Just go easy on breathing and holding your nose 🙂

  94. My favorite yoga practice yet

  95. This improved my breathing when performing on stage.

  96. Beside of this yoga. All days i try to inspired & expired with my nose. Since i am a kid, i breath with my mouth. Now i want progress

  97. When you say, "As your teacher, and your friend…" you make my heart happy. Thank you for this breath practice. I remember when I first starting doing it and it seemed like 10m was a long time now, it goes by so quickly and leaves me feeling so very good!

  98. Thank you I feel so much better i woke up this morning feeling little anxious

  99. Thank you,

  100. hey thnx 4 this and window sill

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