Nadi Shodhana - Alternate Nostril Breathing

Nadi Shodhana also known as Alternate Nostril Breathing, is a wonderfully calming and centering breathing practice with many benefits.

The term Nadi is a Sanskrit word meaning “channel” or “flow” Shodhana means “purification.” Nadi Shodhana is used to balance both left and right hemispheres of the brain, clear and purify the subtle channels of the mind & body. It is pacifying for all three doshas and is a suitable practice for most anyone.

To determine your dosha refer to the dosha chart attached to day 2 of the Go-Slow Challenge

How to Practice Nadi Shodhana

Nadi Shodhana can be practiced first thing in the morning, during the day & before sleep. You can even practice before you get out of bed in the morning, it’s a great way to start the day, just lay as straight as possible or use a low pillow only. Or choose a comfortable sitting position—either cross-legged on the floor (with a cushion or blanket to support the spine), or in a chair with your feet flat on the floor. Allow the spine to lengthen so that the back, neck, and head are erect throughout the practice. Gently close the eyes.

Begin by noticing your natural breath, notice how it comes in and out of the body, the temperature and sensations.

Fold the tips of the index and middle fingers inward until they touch the palm. Or use the index and middle fingers to rest gently on the brow centre during the practice. The right thumb is used to close the right nostril and the right ring finger to close the left nostril alternately.

Close the right nostril using the thumb, exhale gently & then inhale gently through the left nostril. Pause gently at the bottom of the exhalation.

Now release the right nostril and close the left nostril using the ring finger. Exhale & inhale gently from your right nostril. Pause gently at the bottom of the exhalation. This is one full round, repeat the same pattern for each eight rounds.

*If you lose the sequence of exhale then inhale and find yourself inhaling then exhaling just return to the pattern of exhale then inhale. If you feel like you need to swap arms, that’s okay too.

Nadi Shodhana can be immensely rewarding, even when practiced for as little as five minutes on a regular basis, but practicing daily for ten to fifteen minutes offers even deeper benefits.

When you are ready to close your practice, complete your final round with an exhalation through the left nostril. Relax your right hand and place it comfortably in your lap as you take several natural but deep breaths.

Return to your natural breathing rhythm & check in with your mind, notice how balanced you feel. What sensations are present in your body? Take a few moments to observe the effects that the practice has had & then gently open your eyes, continuing to focus some of your awareness within.

When you feel ready, slowly get up and offer your full presence to the rest of your day.

There are many variations of Nadi Shodhana. Some more advanced techniques incorporate breath retention and specific duration ratios for the inhalation and exhalation. The above instructions are meant to provide a suitable introduction to Nadi Shodhana. If you would like to develop a deeper practice, please contact me & we can work together.

Benefits

• Infuses the body with oxygen

• Clears and releases toxins

• Reduces stress and anxiety

• Calms and rejuvenates the nervous system

• Helps to balance hormones

• Supports clear and balanced respiratory channels

• Helps to alleviate respiratory allergies that cause hay fever, sneezing, or wheezing

• Balances the Ida & Pingala Nadis

• Fosters mental clarity and an alert mind

• Enhances the ability to concentrate

• Brings balance to the left and right hemispheres of the brain