Nadi Shodhana is a traditional pranayama or yogic breathing technique often referred to as “alternate nostril breathing.” It is known for balancing the energy in the body. The technique alternates breathing through the left and right nostrils, which balances the Ida and Pingala nadis, representing the feminine and masculine energies.

Nadi Shodhana breathing, gets its name from Sanskrit words: “nadi” and “shodhana.”

• “Nadi” means “channel” or “energy pathway.” In yogic tradition, nadis are the channels through which prana (life force or vital energy) flows in the body. There are thousands of Nadis in the subtle body, with the three primary ones being Ida, Pingala, and Sushumna.
• “Shodhana” means “purification” or “cleansing.”

Nadi Shodhana translates to the “purification of the energy channels.” This breathing practice cleanse the nadis, balance the flow of prana, and restore harmony between the mind and body, leading to greater mental clarity, calmness, and energetic balance.

Practicing nadi shodhana:

1. Comfortable posture: Sit comfortably in a cross-legged position with your spine erect.
2. Hand position: Use your right hand to practice. Fold the index and middle fingers into your palm, while the thumb, ring finger, and little finger remain extended. This hand position is called Vishnu Mudra.
3. Close right nostril: Gently close your right nostril with your thumb.
4. Inhale through left nostril: Inhale deeply and slowly through your left nostril.
5. Close left nostril: After the inhale, close the left nostril with your ring finger.
6. Exhale through right nostril: Release the thumb and exhale slowly through the right nostril.
7. Inhale through right nostril: Inhale deeply and slowly through the right nostril.
8. Exhale through left nostril: Close the right nostril again with your thumb and exhale slowly through the left nostril.

This completes one cycle of Naadi Shodhana. Repeat five times and increase it to 7-8-10 to experience the benefits.

Benefits of nadi shodhana:

1. Calms the mind: It helps in reducing stress, anxiety, and tension, making it an effective technique for mental clarity and relaxation.
2. Balances the nervous system: Balances the sympathetic and parasympathetic nervous systems, promoting a sense of harmony in the body.
3. Improves respiratory function: Enhances lung capacity and oxygenation, benefiting overall respiratory health.
4. Detoxifies the energy channels: Traditionally, it is used to purify and cleanse the subtle energy channels (nadis), promoting better energy flow (prana) in the body.
5. Enhances focus and concentration: Regular practice can improve concentration, attention, and focus, making it beneficial for those who practice breathing regularly.
6. Promotes emotional stability: Helps in balancing emotions and managing mood swings.
7. Improves sleep quality: It can aid in better sleep by promoting relaxation and reducing stress.
8. Increases awareness and mindfulness: Encourages a state of mindfulness and helps in aligning the mind-body connection.
9. Balancing left and right brain hemispheres: Since the practice engages both sides of the body and brain, it balances the hemispheres of the brain, enhancing overall cognitive function.

This breathing practice is recommended for those looking for stress relief and emotional balance, as well as those seeking a deeper connection in their yoga or meditation practice.

• If you experience shortness of breath, chest pain, vomiting, dizziness or fainting while practicing nadi shodhana, immediately stop the exercise and consult your doctor. If you are suffering from lung or heart related conditions before start practicing the nadi shodhana, seek advice from your doctor.

Image credit: Photo by Ivan Samkov: https://www.pexels.com/photo/a-woman-doing-nostril-breathing-6648567/ (Free to use)