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3. Balancing Pranayama and Meditation – Nadi Shodhana

  • Eva Kaczor Pranayama Meditation technique how to Nadi Shodhana Foodadit 3

To prepare my morning meditation I sit down and practice a classical form of Pranayama – Nadi Shodhana means alternating nostril breathing. It helps me to soothe my nervous system and enhances concentration as it connects our two brain halves better.


  • Best to de-stress the mind
  • Releases accumulated tension and fatigue
  • Helps clear out blocked energy channels in the body, which in turn calms the mind.

Here’s how to do it

After all the movement and strong breath work in the Breathwork based on the Wim Hof Method this technique is a perfect entry into meditation that I practice right after with a focus on gratitude and self-love or other forms of visualisations.

  1. Sit comfortably with your spine erect and shoulders relaxed. Place your left hand on the left knee in Chin Mudra (thumb and index finger gently touching).
  2. Place the tip of the index finger and middle finger of the right hand on your palm, the ring finger and little finger on the left nostril, and the thumb on the right nostril.
  3. Press your thumb down on the right nostril and breathe out gently through the left nostril.
  4. Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.
  5. Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhan pranayama. Continue inhaling and exhaling from alternate nostrils.Eva Kaczor Pranayama Meditation technique- Nadi ShodhanaEva Kaczor Pranayama Meditation technique- Nadi ShodhanaEva Kaczor Pranayama Meditation technique- Nadi Shodhana


Contributor Eva Kaczor

Pictures by Petra Graf
Date Added 26/06/2017
Type Holding/Activity Time 0h 3m