
Breathe and Relieve: The best Pranayama Techniques
Nadi Shodhana, an ancient breathing technique balances the body, mind and spirit.
One limb of yoga discussed in Patangali’s Yoga Sutra’s is Pranayama, or breath control. Regulating the breath is a crucial part of yogic practice as it balances the pranic energy – or life force energy – inside of us. Some pranayama techniques work to awaken the body, some are meant to calm the body and others help in creating a balance.
Nadi Shodhana - Alternate Nostril Breathing
Nadi Shodhana’ is a fundamental pranayama practice, used to restore balance in the body.
‘Nadis’ are energy channels within the body which move around prana. ‘Shodhana’ means purification. Hence, Nadi Shodhana is the practice of the purification of energy channels.
There are 72,000 nadis within the body, split between the ‘ida’ and ‘pingala’. Ida is associated with the brain’s right hemisphere and the left side of the body. It brings coolness to the body and activates the parasympathetic nervous system. Pingala corresponds with the brain’s left hemisphere and the right side of the body. It is known for heating and activating the sympathetic nervous system. In any given moment, one nadi tends to be more active than the other. Typically, pingala tends to activate while we are busy doing work and staying active, while ida flourishes when we are relaxed and calm.
Gently place your fingers under your nostrils and see if you can feel which nostril the breath is flowing more strongly out of. If breath from the left nostril is dominant, the ida is more active; and if the breath from the right nostril is dominant, then the pingala is more active.
Performing Nadi Shodhana creates balance between the ida and pingala, bringing harmony to the body, mind and spirit.
How to Practice the Nadi Shodana?
Position Yourself:
- Sit in a comfortable position, such as sukhasana or vajrasana. Ensure the spine is straight and body relaxed.
- Adopt Nasagra Mudra by resting the right hand’s index and middle fingers gently on the eyebrow centre. Gently rest the thumb on the right nostril and ring finger on the left nostril. You will use these fingers to alternate between blocking the right and left nostrils. The little finger can be relaxed and folded.
- To block the nostrils, press above the nostril rather than at the lid to block it fully.
Warm Up (Preparation)
- Relax the whole body and close the eyes.
- Breath normally and silently through the nostrils.
- Adopt Nasagra Mudra with the right hand and place the left hand on the knee, palm facing upwards.
- Begin by closing the right nostril with the thumb and exhaling all air out of the left nostril.
- Inhale through the left nostril, bring the ring finger to block the left nostril and exhale through the right nostril.
- Inhale through the right nostril, use the thumb to block the right nostril and exhale through the left nostril.
- Repeat this sequence for at least three minutes, breathing deeply and calmly.
- Rest the right hand on the right knee, palm facing up and take 5 deep, normal breaths. Notice if there is any difference in the breath and/or body after completing this practice.
- Slowly bring movement to the body and gently open your eyes when you are ready.
Alternate Nostril Breathing
- Close the right nostril with the thumb and inhale through the left nostril.
- At the same time, count mentally, ‘1, 2, 3’ until the inhalation ends comfortably. This is the basic count. Breath deeply without strain.
- Then close the left nostril, simultaneously count, ‘1, 2, 3’ as you exhale from the right nostril.
- Next, inhale through the right nostril, keeping the same count in the same manner.
- At the end of the inhalation, close the right nostril and open the left nostril. Exhale through the left nostril, counting as before.
Pranayama Tips
- The best time to practice pranayama is in the early morning before sunrise. Another preferred time is in the evening after sunset.
- Pranayama is ideally done after yogasana practice.
- It is also important to perform pranayama on a fairly empty stomach.
- After consistent practice of Nadi Shodhana, increase the length of inhalation and exhalation by one count, until eventually you can reach 10 counts per breath.
What are the benefits of Nadi Shodhana?
- Relieves stress, anger and anxiety, bringing about mental calmness and concentration.
- Helps decrease pressure on the heart by dropping the blood pressure, generally beneficial for those with respiratory diseases such as bronchitis and asthma.
- Clears and releases toxins.
- Helps to alleviate allergies that cause hay fever, sneezing or wheezing.
- Helps to balance hormones.
Find our video on Nadi Shodhana Pranayama right here!