Alternate Nostril Breathing (Nadi Shodhan) Technique
What is Nadhi Shodhan?
Alternate Nostril Breathing (Nadi Shodhan) is a pranayama breathing technique.
In Sanskrit,
nadi means “subtle energy channel”
shodhan means “cleaning, cleansing, purification”
pranayama means “breathing technique”
Nadi Shodhan pranayama helps clear blocked nadis (energy channels), thus calming the mind. The technique is also known as Anulom Vilom pranayama.
Causes of Blocked Nadis
The energy channels in our body can get blocked due to several reasons, including:
Stress (especially when it is prolonged, repeated, and chronic)
Toxicity in the body
Physical and mental trauma
Unhealthy lifestyle
Symptoms of Blocked Nadis
The energy runs through a complex network of 72,000 nadis. The three central, fundamental nadis are Ida, Pingala, and Sushumna.
When Ida is not functioning smoothly or is blocked, one experiences cold, depression, low mental energy, sluggish digestion, and a blocked left nostril.
When Pingala is not functioning smoothly or is blocked, one experiences heat, quick temper and irritation, itching body, dry skin, and throat, excessive appetite, excessive physical or sexual energy, and blocked right nostril.
The Technique Explained
Posture
Sit in any meditative posture, such as sukhasana (cross-legged), padmasana (lotus pose), etc.
Make sure that your spine is straight.
Place your left hand on the left knee, with your palm either open to the sky or in chin mudra (thumb and index finger gently touching at the tips).
Procedure
Cycle 1:
Using your right thumb, close your right nostril.
Inhale through your left nostril. Now close both nostrils and hold your breath for4for 4 seconds.
Keeping your left nostril closed, exhale through your right nostril.
Cycle 2:
Inhale through your right nostril.
Close both nostrils and hold your breath for 4 seconds.
Keeping your right nostril closed, exhale through your left nostril.
This completes one single round.
Start the cycle again, this time inhaling from the right nostril. Repeat for a maximum of 10 rounds.
Cautions to be Taken While Practicing Nadi Shodhan Pranayama
Do not force breathing, and keep the flow gentle and natural.
Do not breathe through your mouth or make any sound while breathing.
Do not use the Ujjayi breath.
Place the fingers very lightly on the forehead and nose. There is no need to apply any pressure.
Benefits of Practicing Nadi Shodhan Pranayama
The regular practice of Nadi Shodhan pranayama brings multiple benefits:
It calms calm and centers the mind on the present moment.
It works therapeutically for most circulatory and respiratory problems.
It effectively releases accumulated stress in the mind and body and helps to relax.
It harmonizes the left and right hemispheres of the brain, which correlate to the logical and emotional sides of our personality.
It purifies and balances the nadis, thereby ensuring a smooth flow of prana (life force)through the body.
It helps regulate body temperature.
Nadi Shodhan Pranayama Demo