Nadi Shodana (Alternate Nostril Breathing)

A couple of weeks ago, we looked at a few techniques of yogic breathing. We only touched the surface of this pranayama (breath control) practice.

In yoga, there are several breath practices that help you to be better in touch with your mind/emotions and body. Some of these breath practices are used to cool the body, while others are used to center ourselves and still others build lung capacity. Controlled breath can be considered a physical activity, so be sure to check with your doctor before trying any of these.

Here I share one of my favorite breath practices. Alternate nostril breathing or nadi shodani. This is a wonderful cooling down breath practice. It can be used to cool down the body and the emotional mind. This is a good practice for the end of a yoga asana class, a stressful day, or cooling down from any of life's turmoils.

Alternate nostril breathing calms us via the nadis, the energy channels that connect the energy centers (chakras) throughout the body. Shodhana means purification and this technique helps purify and balance your energy centers as you push your life force, a.k.a. your breath through the body. The cycle is to inhale and exhale through one nostril before switching to the other side.

To prepare for nadi shodana, find a comfortable seated position or lie on your back. Raise your right hand a few inches in front of your face with palm inward.

Close the index and middle finger down toward the palm.

Close the right nostril with right thumb

Now Inhale through the left nostril

Close left with the ring finger

Release thumb.

Exhale right

Inhale right

Close right

Exhale left

Inhale left

Close left

Exhale right

Inhale right

Close right

Exhale left

Inhale left

Repeat the cycle 5 to 10 times.

A Fully Accessible Version of Nadi Shodana

Nadi shodana is accessible to everyone. Even those who cannot raise their hand to their face or use their fingers effectively can still do nadi shodana. This version is more meditative because you really need to focus your mind on the side you are working on.

In this version:

Lie on your back or sit comfortably. Close your eyes. In your minds eye, envision the breath only coming in through your left nostril. Envision exhaling through the right. Inhale through the right Exhale through the left. Inhale through the left. Exhale through the right. Inhale through the right. Exhale through the left. Do 5 to 10 cycles.

Caveat

Do not do any type of nadi shodana while sitting in traffic. It may make you too relaxed and you may fall asleep.