Nadi Shodhana Breathing Exercise

Nadi Shodhana is an effective
and safe pranayama technique suitable for students of all levels. This
practice promotes the opening of both nostrils, thereby stimulating the
brain’s hemispheres and facilitating balance between them. This process
invites a calm and clear mind, enhancing mental clarity while promoting
relaxation and steadying energy levels. Described by Jennifer Nelson as a
pathway to “mental peace and composure,” Nadi Shodhana helps to soothe
the mind and bring a sense of calm.

The practice of Nadi Shodhana is particularly powerful for restoring
balance between the ida and pingala nadis. The ida nadi is linked to the left
nostril, while the pingala corresponds to the right. Incorporating a few
rounds of this pranayama at the end of an asana practice effectively
mitigates imbalances inadvertently caused during yoga sessions. James Bailey
emphasizes its significance in achieving equilibrium for practitioners.

Dr. Rita Khanna refers to Anulom Vilom Pranayama as an effective remedy for
achieving mental peace. Raising awareness around our natural breathing
patterns through the nostrils can help in avoiding mental disorders and
fostering better emotional health.

Therapeutically, Nadi Shodhana is often recommended for those managing
epilepsy. In Sanskrit, “Nadi” signifies energy pathways, likened to
the conduction of electricity by wires and nerves. It is believed that the
numerous nadis within the body channel vital energy, or prana, to every cell.
Together with “Shodhana,” which means purification, Nadi Shodhana
aims to cleanse these energy lines, promoting overall well-being.

As we transition between left and right brain dominance roughly every 90
minutes, our breathing patterns reflect this shift—one nostril opens while
the other constricts. The dominant half of the brain influences our energy
and mood, with the left brain facilitating logical thinking and the right
fostering creativity. Strengthening the connection between cerebral
hemispheres through practices like Nadi Shodhana can lead to synchronization
and harmony, as evidenced by individuals like Albert Einstein, known for a
notably large corpus callosum that enhances interhemispheric communication.

Despite its numerous benefits, there are no significant contraindications
for Nadi Shodhana, making it an accessible practice for all students.
However, individual practitioners should remain cautious, especially
beginners, and refer to guidelines on introducing pranayama.

Proper hand placement enhances the effectiveness of this practice.
Traditionally, the right hand’s thumb and ring finger control the nostrils.
One approach is to rest the index and middle fingers on the forehead while
using the ring finger to cover the left nostril and the thumb for the right.
An alternative is the Vishnu Mudra, where the peace fingers return to the
center of the palm. Additionally, resting an elbow against the side of the
ribs can prevent fatigue during practice.

To perform Nadi Shodhana, start with a deep inhalation through both
nostrils, then exhale fully. Block the right nostril, inhale through the
left, and alternate by blocking the left while exhaling through the right.
Continue this alternating pattern of inhalation and exhalation for up to five
minutes without breath retention, ensuring a smooth and steady rhythm.

For beginners or time-constrained sessions, simpler variations can be helpful.
For instance, one can inhale through both nostrils and then block one side to
exhale through the other, re-inhaling through both before repeating the
process with the opposite side.

Incorporating affirmations, as suggested by Nischala Joy Devi, can further
enrich practice. Using thoughts of inner strength and compassion during
inhalation and exhalation enhances the experience of bringing prana into
one’s system.

To explore additional variations and progression in Nadi Shodhana practice,
visit
https://ashtanga.tech/study-guide/yoga-techniques/breath-pranayama/pranayama-techniques-2/nadi-shodhana-pranayama-3/.