A Guide: Nadi Shodhana Pranayama (Alternate nostril breathing)
Nadi Shodhana is a pranayama practice commonly known as alternate nostril breathing. This technique involves inhaling through one nostril while the other is blocked, and then switching to inhale through the other while exhaling through the first. It is believed to balance the flow of prana (life force energy) throughout the body and mind, calm the nervous system, and improve mental clarity. Nadi Shodhana is an effective tool for reducing stress and anxiety and increasing focus and concentration. With regular practice, this breathing technique can promote overall health and well-being, leaving you feeling more centred, grounded, and at peace. Nadi shodhana aids in the balancing of the two brain hemispheres. It helps to purify the mind and body and the nadis (the subtle body energy channels). Nadi shodhana has various benefits including;
Benefits
Clearing and releasing toxins
Balancing hormones
Balancing the right and left hemispheres of the brain
Rejuvenating and calming the nervous system
Infusing the body with oxygen
Balancing feminine and masculine energies
Helps to keep an alert mind and gives mental clarity
Technique
Come to a comfortable sitting position in a chair or crossed legged on the floor. Make sure that your position is erect during the practice and there is lengthening of the spine.
Connect to the breath by inhaling deeply and then exhaling slowly and gently for a few rounds, this helps to awaken the energetic body.
Fold the tips of the of the index and middle fingers until they are touching your right palm at the base of the thumb, the right thumb will be used to close the right nostril whilst together the right pinky and ring fingers will be used to close the left nostril. (this hand position is called vishnu mudra).
Inhale through your left nostril closing off the right nostril with your right thumb. Gently and fully exhale through the left nostril. Inhale through the left nostril into the belly allowing the breath to travel up the left side of the body.
Exhale through the right nostril. Using the pinky and ring fingers of the right hand gently close the left nostril whilst at the same time releasing the right nostril. Exhale through the right nostril moving the breath through down the right side of the body pause gently at the end of the exhalation.
Inhale through the right nostril. Keeping the left nostril closed, inhale through the right nostril allowing the breath to travel up through the right side of the body.
Exhale through the left nostril. Using the right thumb again to close the right nostril as you simultaneously release the left nostril. Exhale through the left nostril moving the breath gently down the left side of the body. and pausing gently at the end of the exhalation.
This cycle is one round of Nadi Shodhana, and it can be repeated for several rounds to gain the full benefits of the breath technique. You can start at 5 minutes and building up to 10 or 15 minutes.
To close the practice you exhale fully through the left nostril, relax your hand into the normal position ad take some gentle and full yogic breaths eventually allowing your breath to return to normal.
Try to notice how you are feeling at the end of your practice of Nadi shodhana pranayama. It is sure to make a a huge positive difference to your day.
Happy breathing!
