Nadi Shodhana

Here’s how to practice Nadi Shodhana Pranayama with a 2:3:1 rhythm:

Position:

1. 1. Sit in a comfortable position, such as Sukhasana (easy pose) or Padmasana (lotus pose), with the spine straight and shoulders relaxed.
   2. Use your right hand to block the nostrils. The thumb blocks the right nostril, the ring finger and little finger block the left nostril.

Breathing cycle :

1. 1. Inhalation (2): Close the right nostril with the thumb, and inhale deeply and calmly through the left nostril for a count of 2 seconds.
   2. Hold (3): After inhaling, close both nostrils (using thumb and ring finger) and hold for a count of 3 seconds.
   3. Exhalation (1): Release the right nostril by lifting your thumb, and exhale gently and completely through the right nostril for a count of 1 second.
   4. Inhale through the right nostril (2): Repeat the same process, but start by inhaling through the right nostril for 2 seconds.
   5. Hold (3): Holds your breath after inhalation for 3 seconds.
   6. Exhalation through the left nostril (1): Releases the left nostril and exhales slowly and completely through the left nostril for 1 second.

Repeat:

1. 1. Repeat this cycle for 5 to 10 minutes, taking care to keep your breathing fluid and regular.
   2. If the 2:3:1 rhythm becomes too difficult, you can start with a slower rhythm (for example, 2:2:2) and gradually increase.

Additional advice:

• The important thing is not to force your breathing. If you feel comfortable, you can try gradually lengthening the duration of the inhalations, retentions and exhalations, but always keeping a comfortable rhythm.
• It is advisable to practise this breathing technique in a calm and tranquil environment.
• Regular practice of Nadi Shodhana helps to balance the body’s energy, reduce stress and increase mental clarity.