Alternate Nostril Breathing (Nadi Shodhan Pranayama)
Alternate Nostril Breathing is a beautiful technique that helps keep the mind calm, happy, and peaceful with just a few minutes of practice. It aids in releasing accumulated tension and fatigue. Known as Nadi Shodhan Pranayama, this technique clears blocked energy channels in the body, which calms the mind. It is also referred to as Anulom Vilom Pranayama.
(nadi = subtle energy channel; shodhan = cleaning, purification; pranayama = breathing technique)
How to Practice Alternate Nostril Breathing
- Posture: Sit comfortably with your spine erect and shoulders relaxed. Maintain a gentle smile.
- Hand Position: Place your left hand on your left knee, palm facing up or in Chin Mudra (thumb and index finger lightly touching).
- Nasal Hold: Use your right hand. Place the index and middle fingers between your eyebrows, the ring and little fingers on the left nostril, and the thumb on the right nostril.
- Breathing Steps:
- Close the right nostril with your thumb and gently exhale through the left nostril.
- Inhale deeply through the left nostril.
- Close the left nostril with the ring and little fingers, then release the thumb to exhale through the right nostril.
- Inhale through the right nostril, close it with the thumb, and exhale through the left nostril.
- Repetition: This completes one round. Practice 9 rounds, alternating nostrils with each breath.
- Breathing Tips: Keep your eyes closed, breathe deeply and smoothly without force, and ensure each exhalation is followed by inhalation from the same nostril.
Tip: Nadi Shodhan pranayama helps relax the mind and prepares it for meditation. Practicing a short meditation after is beneficial. It can also be part of the Padma Sadhana sequence.
Benefits of Alternate Nostril Breathing
- Calms and centers the mind.
- Reduces stress and anxiety, bringing focus to the present moment.
- Supports circulatory and respiratory health.
- Balances the left and right hemispheres of the brain, harmonizing logic and emotion.
- Purifies and balances nadis (energy channels) for smooth prana (life force) flow.
- Regulates body temperature.
Points to Remember
- Gentle Breathing: Do not force your breath. Keep it smooth and natural. Avoid breathing through the mouth or using Ujjayi breath.
- Light Touch: Place fingers lightly on the forehead and nose without applying pressure.
- Exhalation Focus: Ensure exhalation is longer than inhalation to prevent dullness or yawning.
Contraindications
There are no specific contraindications. Once learned from a certified yoga teacher, Nadi Shodhan pranayama can be practiced on an empty stomach 2–3 times a day.
Note: Always consult with a qualified yoga instructor if you’re new to pranayama practices.
