Alternate Nostril Breathing – Ajna Chakra Balance & Focus Guide

Alternate Nostril Breathing, traditionally known as Nadi Shodhana, is a yogic breathing practice in which you breathe through one nostril at a time in a controlled sequence.

The basic cycle is simple: inhale through the left nostril, exhale through the right, inhale through the right, then exhale through the left. This completes one full round.

The practice is traditionally used in yoga and meditation to settle the breath, reduce mental distraction and prepare the mind for concentration. It is often practised before meditation because the slow, alternating rhythm encourages a more deliberate breathing pattern and can help create a quieter, more focused state.

In chakra-based meditation traditions, alternate nostril breathing is also commonly used before Ajna, or Third Eye, practice, as preparation for focused attention and inner observation.

This illustrated guide clearly shows the four stages of the breathing cycle, making it suitable for beginners, meditation practice, yoga sessions, breathwork routines or as a visual reminder during daily practice.