As the leaves begin to shift and the air grows cooler, autumn invites us to slow down and steady ourselves. Nature is in transition, and often, so are we. In Ayurveda, autumn is considered Vata season—a time that can feel airy, scattered, and a little ungrounded. It’s no wonder many of us notice extra restlessness, anxious thoughts, or even a harder time focusing as the season turns.

One of the simplest, most powerful tools to find steadiness and calm is right under our nose—our breath. Specifically, a practice called Nadi Shodhana, or Alternate Nostril Breathing. This age-old yogic technique is a beautiful way to soothe, ground, and balance your energy during this breezy season of change.

Why Practice Nadi Shodhana?

Even just a few minutes of Alternate Nostril Breathing can shift your whole state of being. Some of the benefits include:
- Reduces stress and anxiousness
- Calms and rejuvenates the nervous system
- Helps balance hormones
- Supports clear, open respiratory channels
- Soothes respiratory irritants
- Fosters mental clarity and concentration
- Balances solar and lunar, masculine and feminine energies

It’s a gentle practice, yet the effects ripple throughout the body and mind.

How to Practice Nadi Shodhana

1. Find a comfortable seat. Sit tall and relaxed with an open heart space — on the floor or bolster, or on a chair with both feet grounded. Rest your left hand on your knee.

2. Position your right hand. Option1: Place your index and middle fingers - your peace fingers ✌🏼 at 3rd eye center (space between your eyebrows). Opinion 2: fold down your index and middle fingers toward the palm.
Your thumb will rest near your right nostril; your ring finger near your left.

3. Begin the flow.
• Close your right nostril gently with your thumb and inhale slowly through your left nostril.
• At the top of the inhale, close the left nostril with your ring finger, release your thumb, and exhale through the right nostril.
• Inhale through the right nostril.
• At the top, close the right nostril with your thumb, release the ring finger, and exhale through the left nostril.

This completes one round.

4. Continue. Practice for 5–10 rounds, or about 3–5 minutes. Always end by exhaling through the left nostril—the cooling, calming side of the breath.

5. Integrate. After one session of 5-10 rounds, pause. Sit very still and let the breathing be very subtle – try not to control it – let everything settle.

If you have time, after pausing for about a minute or two, repeat another session of 5-10 rounds of Alternate Nostril Breathing.

When to Practice

Nadi Shodhana can be practiced almost anytime you need to reset, but it’s especially helpful:

• Morning — to begin the day calm, clear, and grounded
• Before meditation or yoga — to focus the mind and balance energy
• Midday — as a reset if you feel scattered, stressed, or foggy
• Evening — to release tension and prepare for restful sleep

Just a few minutes can create a big shift in how you feel.

Why It’s Perfect for Autumn

In the Vata season, qualities of wind and space are heightened: we may feel light, cold, restless, or unsteady. Nadi Shodhana helps ground this excess Vata by balancing our two hemispheres within and opening our Core Central Channel (Shashumna Nadi) where our Vata energy can flow freely.

Want to Go Deeper?

If you’d like to learn more about Ayurveda and how to stay nourished and grounded this autumn, join us for our Ayurveda & Yoga Mini-Retreat on October 25th. Together, we’ll explore practices—like breathwork, yoga, and self-care rituals—that support balance through the season.

✨ You can find all the details and reserve your spot in the link below.

Rhythms Of Autumn 🍂 Ayurveda & Yoga Immersion