Breathe Better: Step-by-Step Nadi Shodhana for Nervous System Reset

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If you’re searching for a quick way to recenter, reset, and stop doom-scrolling for just five minutes—you’ve landed in the right corner of the internet.

In this short Nadi Shodhana practice, I’ll guide you through a calming pranayama (that’s ancient yogi-speak for breathwork) to soothe your nervous system and bring you back to center—fast.

No fancy props, incense, or Himalayan retreat required. You can do this breathing practice while lounging on your couch, stuck in traffic, hiding in your office bathroom, or sitting peacefully on your yoga mat.

Nadi Shodhana

Find a Comfortable Seat

You can sit on your mat, a chair, or even your couch.

Wherever you are, gently lengthen your spine—tall, but relaxed.

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Create your hand mudra (today, we’re using Nasagra Mudra):

How to do it:

• Gently place your index and middle fingers on the third eye center (between your eyebrows).
• We’ll use the thumb to close the right nostril, and the ring finger to close the left nostril throughout the practice.

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Breathing Cycle

1. Take a few natural breaths to settle in.
2. Close the right nostril with your thumb. Inhale slowly through the left nostril.
3. Close the left nostril with your ring finger. Exhale through the right nostril.
4. Inhale through the right nostril.
5. Close the right, exhale through the left nostril.
6. That’s one full round. Continue for 5–10 rounds (about 3–5 minutes).

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Tips for beginners

• Keep the breath smooth, silent, and natural — don’t force it.
• If you feel dizzy or strained, pause and return to regular breathing.
• You can keep your eyes closed for a more meditative effect.

If you wish to practice with someone, join me on my free YouTube channel:

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