Nadi Shodana Pranayama is called Alternate Nostril breathing. Nadi is a Sanskrit word that translates to Channel or Flow and Shodhana is purification. In simple terms, Nadi Shodhana practice is carried out to clean up the channels of energy in the mind-body. Nadi Shodhana Pranayama is a powerful yogic breathing technique that helps calm the mind and balance the body’s energy.
The Nadis science contained in the ancient yogic books claims that Nadis are the channels that store the pranas in the body. The number of Nadis is about 72000, of which three of the major Nadis are present in the body, and these include Ida (moon), Pingla (sun), and Shusumana. Many people experience better mental clarity and relaxation through regular Nadi shodhana benefits.
- Ida:- Ida Nadi is connected with the energy of the moon, which circulates the energy of the moon to the body. This Nadi is significant in soft and mental activity. Everything in emotion and thought is referred to as Nadi. Nadi shodhana pranayama is commonly practised in yoga to improve breathing, focus, and inner peace.
- Pingla:- Pingla nadi is connected to the sun in the body, and it is that which circulates the sun energy in the body. This Nadi is significant in any physical activity and any tough activity within the body.
- Shusumana:- The third major nadi is Shusumana Nadi, which is between Ida and Pingla Nadis. Usually, the activation of Shusumana nadi is not activated without any work on it. The primary role of this Nadi is to provide balance in both the Nadis. This Nadi can only be activated in case both the main Nadis, Ida and Pingla, are balanced. As indicated in the scriptures, upon activation of Shusumna Nadi, all the impurities (vikaras) empty the body and mind, and one realizes his or her higher self (complete knowledge).
How to do Nadi Shodhana Pranayama?
The following are the steps of practising Nadi Shodhana pranayama.
- Sit straight with your spine and shoulders down. Maintain a mild smile.
- Keep your left hand on the left knee and palms facing up to the sky or in Chin Mudra (thumb and index finger touching softly in the tips).
- The tip of the index finger and middle finger of the right hand are placed between the eyebrows, the ring finger and little finger of the left nostril, and the thumb of the right nostril. The left nostril will be opened and closed by the use of the ring finger and little finger, and the right nostril will be opened and closed by the use of the thumb.
- Keep the thumb pressed to the right nostril and breathe out softly through the left nostril.
- Breathe in on the left side now, and with the right index finger and thumb, touch the left nostril. Breathe out of the right, remove the right thumb from the right nostril.
- Inhale through the right nostril and exhale through the left one. You are now through with one round of Nadi Shodhana pranayama. Carry on with breathing in and out through alternate nostrils.
- Repeat the 9 rounds with alternate breathing in and out using both nostrils. Ensure that you inhale through the same nostril that you exhaled after each exhalation. Keep your eyes shut all the way and take long and deep, smooth breaths without being forceful or strained.
Why Practice Nadi Shodhana? Benefits for Body & Mind
The multiple benefits of Nadi Shodhana pranayam are:
1. Enhanced Cardiovascular Operation
As recent studies indicate, frequent Nadi Shodhana exercise can lower systolic and diastolic blood pressure and enhance the parameters of heart rate variability in hypertension patients. What is the practical implication of this? Your heart gets stronger against stress, and your blood pressure is more stable during the day. Practising Nadi shodhana breathing daily can help reduce stress and improve oxygen flow in the body.
2. Increased Respiratory Capacity
Research on competitive swimmers has shown that combined yogic breathing sessions, which include nadi shodhana (internal breath retention), bhastrika, and sectional breathing, are all associated with an improvement in lung function and maximal voluntary ventilation. You will find that you can breathe deeper and more effectively, and this impacts your stamina as well as your sleep.
3. Better Oxygen Exchange
Nadi Shodhana has the effect of training the respiratory muscles and enhancing the lung gas exchange. This is an improvement in oxygenation of your blood, and the removal of carbon dioxide is done efficiently. Your cells actually work better. Many beginners ask what is Nadi yoga, which refers to yogic practices that balance the body’s energy channels.
4. Balanced Autonomic Nervous System
Studies show that Nadi Shodhana decreases the activity of the sympathetic nervous system and enhances the release of the parasympathetic nervous system. This causes you to be out of the fight or flight state and into the rest and digest state, where the body heals and rests. Regular practice offers many Nadi shuddhi benefits, including improved concentration and emotional balance.
5. Reduced Anxiety and Stress
I cannot even enumerate the number of students who have confided to me that they finally found something that actually helped them to calm down their racing minds. In a study of examination preparation in nurses, it was discovered that only 15 minutes of Nadi Shodhana two times a day greatly lowered their anxiety in exams. The practice is not only going to help you forget about your stresses, but also recondition your nervous system to react to stress differently.
6. Increased Attention and Concentration
Research indicates that Nadi Shodhana reduces auditory reaction time by a significant margin, indicating better cognitive processing and mental alertness. According to students, they are able to make decisions more clearly and have increased concentration after frequent practice. The main Nadi shodhana pranayama benefits include stress relief, better breathing control, and mental calmness.
7. Better Sleep Quality
This practice is a natural way of enhancing sleep by calming the nervous system and decreasing mind chatter. A large number of my students who had problems with insomnia got relieved in a few weeks through regular practice.
Read Also:- Iyengar Yoga Poses (Asanas)
Final Insight
Nadi Shodhana is a very strong form of Pranayama, which not only aids in getting rid of anxiety but also in maintaining a good nervous system. What should be remembered is just the various levels of Nadi Shodhana, and one must always begin with the first one.
Your Questions Answered
Q. Does Nadi Shodana assist in soothing the Nervous system?
A. The Nadi Shodhana is a technique that is used in cleansing the impurities of the blood and helps in promoting a healthy circulation of blood.
Q. Is it possible to perform Nadi shodhana when pregnant?
A. Nadi Shodhan is practised by women on its beginner level every day if they practice it regularly. Moderately practising pranayama every other day can be practised by women who have never practised pranayama previously but have decided to take the holistic journey of Yoga.
Q. What is the number of sets that should be used by beginners?
A. An initiate can start with a ratio of 1:1, that is, inhale one breath and exhale one breath. This will be the novice level of alternate breathing practice. When the person desires to incorporate retention practice into it, then progressively the proportion can be 1:1:1, implying inhalation followed by breath retention and exhalation followed by a breath.
Q. How does it differ in the case of a person who is not able to sit on the ground to do so?
A. The perfect aim of any of the practices of pranayama is to possess a straight spine. A straight back position assists a person in being alert during the practice. In case a person is not able to sit on the ground to perform the practice, he or she sits on a bolster (large round cushion) or a chair, which is raised.
Q. Can you practice it daily?
A. Yes, Nadi Shodhan may be undertaken in everyday practice with moderate rhythm during the practice.
Also Go Through:-