Alternate nostril breathing, also known as Nadi Shodhana , is a breathing technique from the yogic tradition that helps you bring balance to your body and mind. By breathing alternately through the left and right nostrils, you create an even flow of energy that reduces tension and promotes clarity. It's a practice that exudes simplicity, yet has a profound effect—especially if you're seeking peace of mind or harmony in your body.
What is Nadi Shodhana?
The term Nadi Shodhana comes from Sanskrit, with 'nadi' referring to energy channels and 'shodhana' meaning cleansing. Together, they mean purifying the energy channels. This breathing technique focuses on alternating breathing through the left and right nostrils, which helps balance the two hemispheres of the brain and promote the free flow of life energy, or prana .
The energetic path between sun and moon
What many people don't know is that alternate nostril breathing is also a subtle exercise in balancing your inner energy. In yoga philosophy, the left nostril is associated with the ida nadi—the lunar energy that represents tranquility, coolness, and intuition. The right nostril corresponds to the pingala nadi, the solar energy that represents movement, warmth, and action. By breathing through both nostrils alternately, an energetic balance is created between these two forces. This makes alternate nostril breathing not only a calming exercise but also a ritual in which you rebalance yourself between feeling and doing, gentleness and clarity.
How do you perform alternate nostril breathing?
Practicing Nadi Shodhana is simple and can be done by anyone:
- Assume a comfortable sitting position: Sit with a straight back, for example cross-legged or on a chair with both feet on the floor.
- Position your hands correctly: Rest your left hand on your knee. Bring your right hand toward your face and place your index and middle fingers between your eyebrows. Your thumb and ring finger will alternately close your nostrils.
- Begin breathing: Close your right nostril with your thumb and inhale slowly through your left nostril. Then close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, then close it with your thumb and exhale through your left nostril.
- Close your right nostril with your thumb and inhale slowly through your left nostril.
- Then close your left nostril with your ring finger and exhale through your right nostril.
- Inhale through your right nostril, then close it with your thumb and exhale through your left nostril.
- Repeat the cycle: Continue this alternation for 5 to 10 minutes, or as long as feels comfortable.
Benefits of Nadi Shodhana
Practicing alternate nostril breathing regularly offers several benefits:
- Stress Reduction: It slows the heart rate and calms the nervous system, which helps reduce stress and anxiety.
- Improved concentration: By promoting balance between the brain hemispheres, the ability to concentrate can increase.
- Energy Balance: It harmonizes the male and female energies in the body, creating a sense of balance and well-being.
- Cleansing of energy channels: It helps in purifying the nadis , which improves the flow of life energy.
When can you practice Nadi Shodhana?
This breathing technique can be used at any time of day when you need peace and focus. It's particularly effective:
- For meditation: It helps calm the mind and prepares you for deeper meditation.
- In stressful situations: It can help you relax quickly and think clearly.
- Before bed: It promotes relaxation, which can contribute to a better night's sleep.
Precautionary measures
While Nadi Shodhana is generally safe, it's important to listen to your body. If you experience dizziness, shortness of breath, or discomfort during the practice, stop and resume normal breathing. If in doubt, consult an expert before beginning this breathing technique.
Conclusion: breathe your way to balance
Alternate nostril breathing is a simple yet powerful technique for achieving inner peace and balance. With regular practice, you can reap the many benefits it offers for both body and mind. Whether you're a seasoned yogi or just starting with breathing exercises, Nadi Shodhana is a valuable addition to your daily routine.
