Alternate Nostril Breathing or Nadi Shodhana
This Breathing practice is very helpful for quietening the mind and tones the parasympathetic nervous system so can help with the symptoms of depression and anxiety.
Nadi Shodhana or Alternate Nostril Breathing for Anxiety
Sit in a comfortable position with your legs crossed. You can also sit on a chair or at a wall if you need the support.
Relax your left palm comfortably into your lap and bring your right hand just in front of your face.
With your right hand, bring your pointer 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.
Close your eyes and take a deep breath in and out through your nose.
Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily.
Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause.
Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale.
Inhale through the right side slowly.
Hold both nostrils closed (with ring finger and thumb).
Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom.
Repeat 10 cycles, allowing your mind to follow each breath.
Notice how you feel after practice.