Ancient breathing method that takes 2 minutes a day off stress, how?
Sep 16, 2025
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This method of breathing, called 'Nadi Shodhana' in Sanskrit, means 'to purify the energy passage'.
It has been argued that it has the effect of stabilizing the body's autonomic nervous system and calming the mind by alternately using both nostrils to inhale and exhale.
American yoga instructor and wellness expert Marcella Christiansen emphasized in a local media outlet, The New York Post that `This breathing technique, which has been passed down since ancient times, is excellent in regulating energy flow, increasing concentration, and reducing stress.'
She says "When we're under pressure, our minds are over-activated and it's hard to balance and focus on the present. But if you focus on your breath and take a long breath of inhalation and exhalation, your mind can slow down and sometimes calm down."
She also added that the breathing technique stimulates parasympathetic nerves to help the body feel secure.
According to her, beginners are advised to start from two to three minutes a day, and they can practice it anytime, anywhere. However, it should be avoided while driving the vehicle.
It is particularly effective when fatigue is severe, anxiety or difficult to concentrate, and it is also recommended to practice consistently every morning or evening.
She says "Anyone can easily follow this simple breathing technique, and if you practice it steadily, it will help you regain peace of mind and concentration."," he said.
※Nadi Shodana breathing method
- Use the thumb and ring finger of the right hand, and bend the index finger and middle finger toward the palm.
- Exhale completely through both nostrils.
- Gently cover the right nostril with your thumb and inhale into the left nostril for about 4 seconds. Hold your breath for four seconds.
- Conversely, cover the left nostril with a ring finger and exhale into the right nostril. Then breathe in to the right and hold for 4 seconds.
- Again, cover the right nostril with your thumb and exhale into the left nostril. Then breathe in to the left and hold for 4 seconds.
- Repeat this process.
This article was translated by Naver AI translator.
