Pranayama Series: The Breath of Yoga – Nadi Shodhana

I am so excited to talk about nadi shodhana breath because this pranayama has to be my all time favorite! It is an easy breath that can be used at any time of the day to access a calmer, more balanced version of you. This breath can be especially helpful during busy and sometimes overwhelming times like the holiday season to find the grounding and balance you need to get through it. All you need to practice is your beautiful self and a quiet place where you can remain uninterrupted.

The purpose of this breath is written in the name- nadi shodhana. Nadi can be described as a vein or artery in the body that allows for the passage of prana (energy/life force). Nadis as a system, are a network of energy channels in the body that control the flow of energy and prana. The second word in the name, shodhana, means purifying or cleansing. Together, these two words speak to the goal of the breath which is to purify and cleanse the nervous system. 

There are three primary nadi channels pertaining to this breath- ida, ending in the left nostril, pingala, ending in the right, and sushumna ending at the base of the nose.Typically, when we breathe, we are not breathing equally between the nostrils which can result in imbalance in ida and pingala, and thereby the body and the mood. Ida is a feminine energy associated with the moon and brings cooling, activation of the five senses, consciousness and nurturing.If overly dominant, problems can arise involving chills, passivity, and depression. Pingala, ida’s counterpart, is associated with the sun and is a masculine energy. It is warming and brings growth and expansion as well as outward moving forces. If overactive, pingala leads to lack of concentration, agitation, and over assertiveness. Nadi shodhana is used to activate and balance these two forces through moments of transition. In these moments sushumna, the third channel, draws awareness inward and quiet peace is found. 

How to do it: 

Find a comfortable seated posture where the spine is erect. Make sure the posture is comfortable so that the focus is on the breath and not the body. Take a deep inhale in and a full exhale out. Close the lips and bring the right thumb to the outside of the right nostril, the peace fingers to the forehead (the third eye space) and the ring finger to rest on the outside of the left nostril. Breathe in through the right nostril, seal it closed with the thumb, and then breathe out the left. Inhale back through the left, seal this nostril with the ring finger and open the right to breathe out the right side. Inhale back in through the right, seal the right and exhale out the left. Inhale through the left, seal the left, exhale out the right. Continue this pattern with equal lengths of inhale to exhale, slowly and easefully for about 3-5 minutes. 

Advanced nadi shodhana: 

To practice a more advanced breath you can hold retention at the top of the breath (antara kumbahaka.) Once this is mastered you can hold retention at the bottom of the breath as well (bhaya kumbhaka) but it is advised to do so under the guidance of a knowledgeable teacher. 

Effects:

The effects of this breath are amazing and will likely be felt after just a few minutes. Nadi shodhana leaves you feeling refreshed and calms the nerves down. It stills the mind, inviting calm and deeper self awareness into the body. Additionally the breath strengthens the nervous system and the blood receives a larger supply of oxygen than in regular breath. The breath balances the hemispheres of the brain and can even reduce blood pressure. It is great prep for meditation!

To note: 

The breath is not to be practiced if you have a cold or any kind of blockage. With all pranayama, the breath should never be forced, working on easeful breath. 

Hopefully you find time in your day to practice this breath once or even twice to find some relaxation and quiet during an otherwise busy time! Happy breathing and namaste to a more balanced and grounded version of you. 

References used: 

Light on Yoga, B.K.S Iyengar

The Heart of Yoga, T.K.V Desikachar 

https://yogainternational.com/article/view/joyous-mind/

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