Update: I’ve learned their is a specific mudra (hand gesture) that is used when practicing alternate nostril breathing – Vishnu Mudra or Pranayama Mudra. Indu Arora describes how to make the mudra and where to place your fingers to engage with marma points. She also explains the marma points in this pranayama: “There are two marma (points) by the name phana on either side of the nostrils. Triggering these points in alternate nostril breathing a.k.a. anuloma viloma pranayama allows the alternate flow of prana in each nadi (channel) to create a thermostatic balance in the physical body as well as the expansion of prana (known as pranayama) in the subtle body.”
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Alternate nostril breathing or nadi shodhana is a balancing and calming practice. It can help even the length of your inhale to exhale, and slow your breathing pattern. It can be useful for stress, anxiety or when you are feeling wound up.
The focus is about alternating your breath through each nostril independently. You can use your fingers to control this.
I’ve previously described how to do this breathing practice but it can be easier listening rather than reading. In this audio recording, I talk you through how to place your hand and use your fingers to control the inhale and exhales through each nostril. I also provide a suggestion on visualising this breathing practice if it’s not comfortable or not possible to use your hand.
Work with a normal breath. You don’t need to use deep breathing. Your breath should never feel strained. If you feel light-headed, tension in your head or chest, or uncomfortable, stop and let your breath return to a natural breathing pattern.
