Alternate- nostril breathing is a super simple, but ultimately quiet powerful technique that pulls in benefits for the mind, the physical and emotional body, as well as the soul when paired with meditation. The word Nadi in Sanskrit actually translates into tube or channel, which is pertaining to the energetic network of channels/meridians that carry chi/Qi/prana/life force energy throughout the body. The word Shodhana means to purify or purifying. From its yogic energetic understanding, Nadi Shodhana is largely considered a skilled practice that with consistency unblocks, purifies, and balances energy/energetic light-body thus allowing for an easier flow of prana/chi/Qi/life force energy. From a medical standpoint, it serves the purpose of creating a balanced and regulated flow of air through your nasal passages, which have astounding long term benefits if done regularly.
Nadi Shodhana (Alternate- Nostril Breathing) Benefits:
Improves the ability to focus the mind while quieting the thoughts
Supports and aids the lungs and other respiratory functions and endurance
Restores balance in the left and right hemispheres of the brain, while clearing the energetic pathways
Lowers heart rate
Rejuvenates/ resets the nervous system
Aids in removing toxins
Can calm stress and alleviate anxiety
Increases activation of the parasympathetic nervous system (rest & digest/ relaxation response)
Known to reduce high blood pressure and improve overall dexterity in the hands
Has a centering and grounding effect one's energy
Aids and improves in the flow of Chi/Qi/Prana/Life Force Energy up the spine and through the chakras and other energetic meridians/pathways
Aids in falling asleep and staying asleep (when done before bed)
It's important to note that there are several variations to the ancient practice, as well as some close, yet different alternate breathing practices that often get confused or mistaken for the Nadi Shodhana technique. That being said, the following is the most simplistic version of this sacred breathing technique, but by no means the only way or the "correct" way.
Nadi Shodhana Pranayama: How To:
Get comfortable and take a seat. Position yourself so that your back/spine is straight, and your chest is open. (This will aid in energy flow up the chakras and lung movements as well).
Place your left palm in a comfortable position on your knee or lap.
Bring your right hand upward just in front of your face.
With your elevated right hand, bring your pointer and middle finger together and rest them between your eyebrows. (Feel free to use this as an anchor point on the forehead as we will be utilizing the thumb and ring finger for majority of this exercise).
Now close your eyes and draw in a deep breath going in and out through your nose. (Be sure when breathing we are breathing down into the belly and not shallow breathing with the upper half of our chest causing a rise and fall movement).
With your right thumb close your right nostril.
Begin to inhale through the left nostril slowly and steadily.
With your ring finger close the left nostril, so that both nostrils are being held closed. Hold your breath at the top of the inhale for a few seconds.
Open your right nostril and release the breath slowly through the right side, be sure to take a brief few second pause at the bottom of the exhale.
Now inhale through the right side slowly.
With your ring finger and thumb, hold both nostrils closed.
Now open your left nostril and slowly release your breath through the left side, be sure to take a brief few second pause at the bottom of your exhale.
Repeat steps for 5-10 full cycles, while allowing your mind to follow and place attention and awareness on your breathing.
Typically, if you take your time and make this a mindful and meditative practice each cycle will roughly take 30 - 45 seconds. Balance and consistency are the key here, so try to mirror your pauses and your length of inhale and exhales. If you have to count at first until you get the hang of it that is more than okay. Some may find holding their hand up in the air for this long is tiring, you can support your right arm under the elbow with your left hand while resting the left forearm against the abdomen for stability and comfort.
As always, the more you make any practice a routine the more benefits you will reap. Feel free to adjust the above basic steps to fit your needs/comfort.
** Keep in mind if you have any breathing issues, lung, or heart problems always consult with your doctor before adding or removing anything from your daily life. **