Change Your Mood In 60 Seconds With This Breathing Exercise

By connecting to our breath, we connect to our life force, by slowing down our breath we slow down our mind, our ever racing thoughts. We are constantly breathing yet unconscious of it, and its endless healing potential. We don't have to ask our bodies to breath so we can go for a run for example; now imagine what we can create by being conscious of your breath, by understanding it and exercising it; your fullest potential is available to you, today. 

With just one minute of alternate nostril breathing, you can restore balance and ease in your mind and body. Sometimes when we feel frazzled, it’s because energetically, we are out of alignment, this is a quick and calming way to bring you back to your center, restoring that necessary and imperative balance. You can use it to quiet your mind before beginning a meditation practice, and it is specially helpful to ease racing thoughts if you are experiencing anxiety, stress, or having trouble falling asleep. 


Alternate Nostril Breathing. In Sanskrit, NADI: energy channels, SHODHANA: purification.

"The nerve purifying breath" also known as the subtle energy clearing breathing technique. There is a network of 72000 Nadis in the body and this technique harmonizes the breath and balances the subtle energy channels throughout the body.


  • Improves our ability to focus the mind

  • Helps harmonize the left and right hemispheres of the brain, which correlate to the logical and emotional sides of our personality.

  • Brings the mind to the present moment and out of the past (releasing old fears, regret, and worry)

  • Supports our lungs and respiratory functions

  • Rejuvenates the nervous system and settles stress

  • Helps purify and balance the nadis, the subtle energy channels, ensuring smooth flow of prana (life force) through the body.

  • Removes toxins

  • It is a merging of the physical and emotional

  • good for those suffering from high blood pressure and hypertension


There are 4 stages of Nadi Shodhana, today we will explore Alternate Nostril Breathing Half Retention

Ratio 1:4:2

Inhale for 2 seconds, retain for 8 seconds, exhale for 4 seconds.

Close the right nostril, inhale through the left. Close the left nostril. Retain. Exhale through the right. This completes one round.

Practice up to 10 rounds.

Always start with Left Nostril.

You can slowly increase your count as you refine your practice


Step By Step:

Take a comfortable and tall seat, making sure your spine is straight and your heart is open. Relax your jaw and tongue.


  1. Relax your left palm on your lap, using Chin Mudra by pressing the index finger and thumb together, facing up to the sky. Bring your right hand just in front of your face.

  2. With your right hand, bring your index finger and middle finger to rest between your eyebrows, lightly using them as an anchor. The fingers we’ll be actively using are the thumb and ring finger.

  3. Close your eyes and take a deep breath in and out through your nose.

  4. Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily.

  5. Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale.

  6. Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale.

  7. Inhale through the right side slowly.

  8. Hold both nostrils closed (with ring finger and thumb).

  9. Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom.

  10. Repeat 5-10 cycles, allowing your mind to follow your inhales and exhales.

You can slowly increase your count as you refine your practice.

Enjoy and feel the healing, grounding and energizing effects you are cultivating for yourself with your most basic yet mysterious tool, your BREATH. 

Moun is the Cofounder Of Wild Woman. She is a ancient Yoga, Breathwork and Meditation teacher. Follow her below.