Nadi Shodhana: The Balancing Act of Alternate Nostril Breathing
Hey there,
In this post, I share an introduction to the traditional practice of alternate nostril breathing, traditionally known as Nadi Shodhana. Alternate nostril breathing stands out as a simple yet effective practice that transcends cultural and religious boundaries. The technique involves rhythmic breathing through alternate nostrils, balancing the two hemispheres of the brain and promoting overall harmony. Alternate nostril breathing is a versatile tool that can be practiced anywhere, at any time, to calm the mind, regulate the nervous system, foster emotional wellbeing and invite balance to the mind-body system as a whole.
Alternate nostril breathing finds its roots in ancient yogic traditions, particularly in the Hatha Yoga Pradipika and other classic texts. The word "Nadi" refers to energy channels, and "Shodhana" means purification. The practice is designed to cleanse and purify the subtle energy channels in the body, promoting physical, mental and emotional wellbeing. Nadi Shodhana is balancing for all three doshas (the main energy patterns in the Ayurvedic tradition that define each person’s makeup) and is a suitable practice for almost everyone.
— How to Practice Nadi Shodhana —
As with most pranayama practices, alternate nostril breathing is best done on an empty stomach. I like to do this practice before meditation and as a preparation for being in stillness.
Begin by finding a comfortable and relaxed seated position. You can choose to sit cross-legged on the floor or in a chair. Lengthen your spine so that your back, neck and head are all gently in line while doing the practice. Close your eyes, bring awareness into your body and observe your natural breath.
As is described in the video, you can use your right hand to control the flow of your breath. Fold the tip of your index and middle finger in towards the palm until they touch the base of the right thumb and keep the other fingers extending out. Throughout your practice, always use your right thumb to close your right nostril and your right ring/pinky finger to close your left nostril.
— Breathing Sequence —
Begin the practice by closing your right nostril with your right thumb and exhale through the left nostril. Now follow these steps:
Keep your right nostril closed with your right thumb and inhale slowly and deeply through your left nostril.
Close your left nostril with your right ring/pinky finger, release your right nostril, and exhale completely.
Inhale slowly and deeply through your right nostril, while keeping your left nostril closed.
Close your right nostril with your right thumb, release your left nostril, and exhale completely.
This completes one full cycle of alternate nostril breathing. Continue with the same pattern for each additional cycle: Inhale through the left nostril, exhale through the right nostril, inhale through the right nostril, and exhale through the left nostril. You can refer to the short video for a visual representation of the breathing pattern.
Do not strain your body or breath while doing this practice. See that your inhalation and exhalation are approximately equal in length, without any pauses in the breath. Once you become more established in this practice, you may pause briefly at the bottom of the exhale and at the top of the inhale. With each cycle, breathe in and out slowly, gently and completely. If you notice that your body is straining, then you can rest in between rounds with both hands relaxed on your thighs or in your lap. I often recommend beginning with 6-8 rounds of this practice, and from this foundation you can extend the number of rounds that you do over time. Eventually you may build up this practice to be 6-7 minutes in length once or twice daily.
To finish your practice, complete the final cycle of alternate nostril breathing by exhaling through the left nostril. Then rest your right hand down and sit once again in a comfortable upright position. Observe your natural breath for a couple of minutes. Sit in stillness and notice your state of mind. The moments following your practice are golden — allow yourself the space to be present to whatever arises and to receive the benefits of the practice.
— The Benefits of Nadi Shodhana —
When practiced regularly, alternate nostril breathing can have profound effects on your state of wellbeing — it is an ancient technique for self-regulation, purification and connection. As the richly oxygenated blood flows through your body with each inhalation, toxins are released from your body with each exhalation. Here are some of the potential benefits of this practice:
Balances the Nervous System: By alternating between the left and right nostrils, alternate nostril breathing helps balance the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) nervous systems, promoting a sense of calm and relaxation. This practice infuses the body with oxygen and assists in balancing hormones.
Enhances Mental Clarity: The practice is known to improve cognitive function and concentration by synchronising the hemispheres of the brain, fostering a state of mental clarity and focus.
Reduces Stress and Anxiety: Regular practice of Nadi Shodhana can assist in balancing hormones and has been linked to reduced stress levels, making it a valuable tool for managing stress and anxiety.
Improves Respiratory Function: This technique encourages mindful and intentional breathing, enhancing lung capacity and promoting optimal respiratory function.
Supports Emotional Wellbeing: Alternate nostril breathing is believed to harmonise the flow of prana (life force energy), fostering emotional balance and stability.
In the gentle ebb and flow of breath through alternate nostrils, lies a timeless art — a method to harmonise the symphony of mind and body. Incorporating alternate nostril breathing into your daily routine can assist in regulating the nervous system, managing stress, improving respiratory function, and cultivating mental and emotional balance. After reading this post, if you are seeking detailed guidance and personalised support in your practice, then you’re welcome to get in touch with me here. As with any practice, it's advisable to start gradually and listen to your body, allowing the benefits of Nadi Shodhana to unfold over time.
Blessings for the journey inward.
Joella
Reference: Saraswati, Swami Satyananda. Asana Pranayama Mudra Bandha. 2nd ed. Bihar, India: Bihar Yoga Bharati, 1996. Print. 379-385.
