Nadi Shodhana - Breathwork for Balance
Nadi shodhana, often referred to as alternate nostril breathing, is a yogic pranayama practice to create a state of balance and calm for the mind and body.
In Sanskrit, nadi means “channel” or “flow” whilst shodhana means “purification”. The nadis are energy channels in the body that allow the flow of prana, our life force energy, through the physical and subtle layers. The intersection of nadis are unique points of intensity known as the chakras. Nadi shodhana can therefore be summarised as a purification breath work technique aimed to clear the energy channels creating unity and wholeness between the physical and the subtle body.
I personally find it a very gentle, calming pranayama practice that aids a busy mind prone to overthinking. I enjoy practicing nadi shodhana first thing in the morning to encourage a state of complete presence and peace to begin the day.
The Practice:
Find a comfortable seated position, perhaps cross legged on the floor with a cushion or blanket underneath you to support your spine, or sat on a chair with your spine straight and feet planted equally on the floor.
Gently close your eyes or find a soft gaze.
Connect to your natural breath. Begin to notice the inhalation and exhalation of your current breath. Feeling the temperature of the air as it passes through your nose, feeling you chest expand as it travels down into your belly, expanding. Notice the deflation of your belly as you exhale, the inward motion of your diaphragm, the warmer air exiting through you nostrils. Begin to deepen your breath taking full belly yogic breaths for a few rounds.
Create Nasagra Mudra. With your right hand by placing your right index finger and middle finger between the centre of your eyebrows on the third eye centre. Placing the thumb on the right nostril and the ring finger and little finger placed gently on your left nostril. You will alternatively use the thumb to close the right nostril and the ring / pinky finger to close the left.
Close the right nostril with the thumb. Inhale through the left nostril (maintaining a slow, steady, full belly breath). As you reach the natural state of retention close the left nostril with the ring finger and pinky and open the right nostril exhaling slowly, gently and completely. Trying to maintain an equal length of time for the inhalation and exhalation. Inhale fully through the right nostril. At the point of natural breath retention (the top of the inhale) close the right nostril with the thumb and exhale through the left nostril. This whole process is one round. The same pattern repeats itself for each additional round. Inhale through left. Exhale through right. Inhale through right. Exhale through left.
Practice nadi shodhana for around 5-10 full rounds (or as long as desired). Apply gentle awareness to the pathway of the breath through the practice. Noticing when your mind wanders (which it naturally will - this is perfectly ok and NOT something to beat yourself up for) but instead, with loving kindness, gently guid your attention back to the breath.
Closing. When you feel ready to close nadi shodhana, finish with an exhale through the left nostril. Relax your right hand and place is comfortably in you lap or on your knees and take a few deep belly breaths through both nostrils. Allow your breath to return to its natural state as you gently observing the effect of the practice on your mind and body. Slowly, gently blink your eyes open. When you feel ready to slowly stand up and offer your complete presence to the rest of your day.
Benefits of Nadi Shodhana:
Balances the breath pathways and the right and left brain hemisphere which can create a state of balance and calm between the mind and body. This also relates to the cleansing of the pranic pathways, the Ida and Pingala nadis which allow the Sushumna nadi (the central pathway) to flow leading to deep states of meditation.
Relieves anxiety and stress.
Improves concentration.
Improves clarity of thought.
Creates a state of calm in mind and body.
Supports and clears respiratory channels.
When used with the Nasagra Mudra it works to balance the Ajna chakra (the third eye) which governs our intuition, imagination and spiritual insight.
Balances the feminine and masculine energy (moon and sun energy) by balancing the Ida and Pingala nadis.
Contraindications of Nadi Shodana:
Those who are experiencing severe heart problems, very high blood pressure or severe epilepsy and extreme vertigo should not practice extended versions of nadi shodhana.
Summary:
Nadi shodhana is a gentle, widely accessible pranayama practice that has many benefits and can be practised anywhere and anytime. It is a tool you can use to benefit your own state of being and one I personally, use, love and recommend. Give it a go and let me know how you get on!