05 Nov Nadi Shodhana Pranyama or Alternate Nostril Breathing to calm the mind

Nadi Shodhana Pranayama or alternate nostril breathing, is a yogic breathing technique that clears the energetic channels in our body. It can be use to calm the mind, reduce vata and pitta, prepare the body for deep meditation, or simply to navigate daily life if that is your immediate priority!

Our bodies are comprised of energy which the ancient yogis perceived as life force or prana. They saw this energy as thousands of rivers flowing throughout the body. To keep the energy flowing and vitality strong, the yogis recommended regular cleaning of the rivers using “nadi shodhana”.

“Nadi” is a Sanskrit word meaning river and “Shodhana” is a Sanskrit word meaning cleanse or purify. On a subtle level, nadi shodhana clears the pranic channels of mental trauma, stress, anxiety and unprocessed emotions enabling our life force to flow smoothly while harmonizing the body, mind and spirit.

On a physical level, nadi shodhana gently clears toxins due to unhealthy diet and lifestyles to regulate digestion and align the right (male, sun, fiery, logical, sympathetic nervous system) and left (female, moon, watery, emotional, parasympathetic nervous system) sides or our body. When the channels are clear, the mind becomes calm and we feel grounded, happy and peaceful.¹

There have been numerous studies confirming the benefits of pranayama in general, and alternate nostril breathing in particular. These studies confirm what the ancients intuited: that an asymmetry in nasal air flow is linked to an asymmetry in brain activity and that conscious breathing promotes a top-down regulatory effect on emotional and cognitive performance.²

Benefits of nadi shodhana
Nadi shodhana has a calming effect that can transport the yogi into deeper levels of consciousness. For the average householder today, this practice is excellent for deepening your meditation and stabilizing your mind.

It clears stagnant energy, removes excess heat and regulates body temperature, releases accumulated tension and fatigue, and relaxes the mind. It improves mental focus, supports the lungs and respiratory functions, restores balance in the left and right hemispheres of the brain, rejuvenates the nervous system, removes toxins, and relieves stress and anxiety. WOW!

Nadi Shodhana is useful for relieving symptoms related to:
Anxiety
Asthma
Circulatory and Respiratory Issues
Concussions
Digestive issues
Flu
GERD
Headaches
Insomnia
Stress

There are many methods of alternate nostril breathing and typically a yoga instructor will tailor the practice to the student’s current needs. The basic technique described below is suitable for anyone. To experience benefits, practice this technique three times a day for 9 rounds or 5 minutes each; first thing in the morning, before lunch and before you go to sleep.

If you are sick, you can also use this practice to help restore balance to your system and hasten the pace of recovery. Feel free to reach out if you have any questions.

Instructions

Find a quiet room and sit on a chair or on a meditation cushion with your back straight, eyes gazing down your nose and mouth gently closed. Place your left hand palm side down, on your thigh.

Place your right thumb gently on the skin just above the opening of your right nostril. This will “close” the airflow to the right nostril. Inhale (slowly, deeply, smoothly, gently and without strain) through your left nostril.

Close your left nostril (using your ring finger) and open the right nostril. Exhale (slowly, deeply, smoothly, gently and without strain) through your right nostril.

Inhale through your right nostril.

Close your right nostril with your thumb and open the left nostril by releasing the ring finger.

Exhale through your left nostril.

This completes one round.

Repeat for 9 rounds.

Release your right hand down onto your lap. Inhale through both nostrils and exhale through both nostrils.

You can follow along with me in this video tutorial here

TIPS AND PRECAUTIONS:
The breath should never feel strained.
You should never feel as if you are gasping for air.
Try to match the length of your inhales and exhales (i.e., inhale for 5 seconds, exhale for 5 seconds; but don’t force the breath or gasp).
Pranayama should be avoided during menstruation.
Nadi shodhana should only be done on an empty stomach.

Link to Studies

¹ 2008 Study – Effect of Nadi Shodhan Pranayama on Cardiovascular Functions – Santosh Medical College, JERHP.com

 ² 2020 – Pranayamas and Their Neurophysiological Effects – International Journal of Yoga, Pub Med

³ 2022 – EEG Signatures Change during Unilateral Yogi Nasal Breathing – Nature.com/scientific reports