The Benefits of Nadi Shodhana: Alternate Nostril Breathwork Guide
Updated: Oct 29
This pranayama practice is suitable for most everyone and balances Vata, Pitta, and Kapha. It is a practice that is particularly helpful in relieving anxiety as it reduces emotional reactivity. It is a very effective way to quickly reach a state of very profound mental and physical stillness.
Prana means "life force" and ayama means "expansion." Pranayama practices help us permeate our bodies and minds prana, with the vital force. Pranayama increases your vitality." -Veena, Saumya Ayurveda
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The Benefits of Nadi Shodhana: Alternate Nostril Breathwork Guide
Let's cover the fundamentals before we practice nadi shodhana. Nadi is a Sanskrit word for "channel," shodhana means "purification." In pranic terms nadi shodhana purifies the nadis (energy channels) of the pranamaya-kosha in the subtle body.
Alternate nostril breathing, also known as nadi shodhana or “channel purification,” is a preparatory and key breathing practice to pranayama, or breathwork. Nadi shodhana is one of the most powerful initial yoga exercises for improving focus and deepening relaxation.
This breathwork balances both brain hemispheres, improves the connection between, and with sustained, consistent practice, reduces emotional reactivity.
This pranayama practice is suitable for most everyone and balances Vata, Pitta, and Kapha. It is a practice that is particularly helpful in relieving anxiety.
"To know about Ayurveda, contact Veenaji at Saumya Ayurveda --because when it comes to our spiritual life, it is emphasized in the ancient texts to consider what you eat, how you eat, as this supports a solid meditation practice.
Being an expert Ayurvedic doctor, and there are now very few, because it requires knowledge of the scriptures, the medicine, but it also requires a great deal of being a sadhaka. Without being a sadhaka, an Ayurvedic physician is not a true physician.
Because the medicine of Ayurveda is not simply medicine, it is much, much more than simply medicine. The name itself says it, Veda, it is the knowledge, wisdom, to know all about Ayu, life.
Life is complicated.
As one example, digestion itself is a very complex process. An Ayurvedic expert not only sees digestion from a physiological perspective, but also from a sadhana point of view.
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When you consult with Veenaji, then your body, mind, and your pranic body operate optimally and your sadhana, your spiritual life and life becomes easier, and your practice becomes enjoyable.”
--Dr. Dabral, Ph.D., Sanskrit
When to Practice Nadi Shodhana
Nadi shodhana is performed after yog-asanas and relaxation and just before meditation. it is part of preparations for meditation. Nadi shodhana is performed on an empty stomach, at least two hours after the last meal. It is best done before rather than after meals.
How to Practice Nadi Shodhana
Asana
Sit with your head, neck, and trunk in alignment. If you are sitting in a chair, sit such the back is not touching the back rest, so scooch forward on the chair, legs at 90 degrees, feet flat on the floor. Settle into your sitting asana (seated posture).
Invitation
Invite the breath to become smooth, deep, even, diaphragmatic, and without pause. If pauses or jerks in the breath are present, simply note it and let it go as in time, with consistent practice, the breath will smooth out.
Mudra
Form your fingers into Vishnu-mudra by placing the tips of your index and second fingers on the muscle below your thumb. In this position you can alternately open and close your nostrils with a subtle, minimal movement.
An alternative mudra is to place those same fingers against the center between the eyebrows, which leaves your thumb and ring fingers free to operate your nostrils.
With both mudras, gently place the tips of your fingers rest very lightly below the nasal bone (about halfway up your nose). Using this gentle placement, it’s natural and easy to alternate the nostrils with a subtle movement and not compressing the nostrils.
Allow the breath to flow smoothly, evenly, and quietly while performing nadi shodhana.
There are ninety six different patterns of nadi shodhana. Below is the suggested pattern. Nadi shodhana always begins by exhaling through the active nostril.
Practice three rounds, alternating the starting nostril each time for a total of 36 breaths. This will take approximately 5-10 minutes to complete.
Round one begins by exhaling through the active nostril.
Round two begins by exhaling through the passive nostril.
Round three begins, again, by exhaling through the active nostril.
Advancing Nadi Shodhana Practice
When this practice of nadi shodhana is natural for you, you may continue the pattern and complete three sets of three rounds (108 breaths). This extended practice takes about between 30 and 45 minute.
108 nadi shodhana practice is a very good way to quickly reach a state of very profound mental and physical stillness.
Nadi Shodhana Practice Summary:
1. Bring the right hand to the nose, fold the index finger and the middle finger so the right thumb can be used to close the right nostril and the ring finger can be used to close the left nostril (vishnu mudra). Alternatively, you may place the index and middle fingers on the bridge of the nose between the eyes.
2. Close the passive nostril and exhale completely through the active nostril.
3. At the end of the exhalation, close the active nostril and inhale through the passive nostril slowly and completely. Inhalation and exhalation should be of equal duration.
4. Repeat this cycle of exhalation with the active nostril and inhalation with the passive nostril two more times.
5. At the end of the third inhalation with the passive nostril, exhale completely through the same nostril keeping the active nostril closed with the finger.
6. At the end of the exhalation, close the passive nostril and inhale through the active nostril.
7. Repeat two more times the cycle of exhalation through the passive nostril and inhalation through the active nostril.
To Summarize the Pattern:
1. Exhale Active
2. Inhale Passive
3. Exhale Active
4. Inhale Passive
5. Exhale Active
6. Inhale Passive
7. Exhale Passive
8. Inhale Active
9. Exhale Passive
10. Inhale Active
11. Exhale Passive
12. Inhale Active
9. Return your hand to your thigh and exhale and inhale through both nostrils evenly for three complete breaths. This completes ONE cycle or round of the nadi shodhanam practice. It is customary to do three cycles or rounds of the practice.
Note: When practicing three rounds in one sitting, the second of the three rounds begins with the opposite nostril, and the pattern of alternation is therefore the reverse of rounds one and three. The third round is exactly the same as the first round.
Benefits of Nadi Shodhana
Reduces ama
Increase calm and focus
Reduces anxiety
Bolsters the nervous system
Invigorates the mind increasing clarity
Supports healthy hormones
Supports healthy respiratory system
Helps to alleviate respiratory irritants such as dust, smoke, allergens
Balances ida and pingala nadis (solar and lunar, masculine and feminine energies)
Balances the left and right hemispheres of the brain
Increases oxygenation
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What is Nasya Oil?
Nasya oil is a therapeutic oil used in Ayurveda to nourish and cleanse the nasal passageways. Nasya oil is used for both Panchakarma (specialized deep cleansing) and Dinacharya (daily routine). Nasya oil is infused with Ayurvedic herbs to balance the doshas, improve the flow of prana, and alleviate a number of mental and physical health ailments.
What is Nasya oil good for?
Nasya oil is good for cleansing and nourishing the nasal passages, which helps prana enter and flow through the body. Oil is also an anuapana, or carrier substance. When applied to sensitive nasal membranes, Ayurvedic herbs in Nasya oil are absorbed deep into the tissue layers.
These Nasya oil benefits make the practice an important part of a comprehensive Ayurvedic treatment plan.
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There is a saying, "The mind is more in the body, than the body is in the mind." The Saumya 3 step meditation process shifts us from fight-flight-freeze mode, to rest-restore-relax mode. Give it a try for forty days and observe the changes. The more grounded and relaxed we are, the smoother life flows.
"The breath is the connection between the mind and body, so by training the breath, we become calm, focused, and grounded, we slow down the aging process by decreasing stress. These practices are so simple and easy to have as part of our daily life. We actually feel and look younger."
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1. Learn Diaphragmatic Breathing and Change Your Life. When we re-learn to breath diaphragmatically, we move from the flight-fight-freeze mode, to rest, restore, relaxation mode from where we want and need to live.
2. Daily Guided Practices: 11 minutes in the morning and in the evening, as anchors of your daily Ayurveda routine.
3. Ayurveda Daily Routines: --Ayurvedic Morning Routine | 6 Rituals for a Calm and Centered Day
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The Benefits of Nadi Shodhana: Alternate Nostril Breathwork Guide
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