Alternate Nostril Breathing Exercise 2 (Advanced Technique)

Duration: 10 minutes
Level: Intermediate (breath retention included)
Props Needed: None

Use When: You’re seeking deep focus, heightened presence, or a meditative reset for your nervous system, enhancing both inner stillness and energetic alignment.

Deepen your practice of Alternate Nostril Breathing (Nadi Shodhana) in this 10-minute session by incorporating a calming and powerful breath retention technique. This exercise introduces a structured breath count to enhance relaxation, focus, and balance.

The sequence follows this pattern: inhale through one nostril for 4 counts, hold for 16 counts, exhale through the alternate nostril for 8 counts.

This structured approach strengthens the mind-body connection, balances the nervous system, and cultivates inner stillness. Ideal for meditation preparation, midday recharges, or releasing stress, this technique is accessible yet deeply transformative.

Safety Note: This pranayama class is intended for general wellness and relaxation. If you have any medical conditions, including respiratory or cardiovascular concerns, or if you are pregnant, please consult your healthcare provider before practicing this or any breathwork technique. Practice in a safe, comfortable environment, and discontinue immediately if you feel lightheaded, dizzy, or uncomfortable. This class is not a substitute for medical advice.