What is Nadi Shodhana Pranayama?
Nadi Shodhana is regarded as a basic pranayama practice in traditional hatha yoga without deliberate stoppage of breath. At an advanced stage, it includes awareness during both internal and external breath-retention. It familiarizes the yoga aspirant with the essential aspects of pranayama---breath regulation, awareness, rhythm and control of incoming and outgoing breath. It lays the foundation stone for approaching advanced breathing techniques.
Just as blood flows through veins & electrical signals through nerves, vital energy is understood to flow through subtle astral channels (nadis). These channels cannot be physically located, so the term “astral” is used to indicate their subtle, non-physical nature. Just as science cannot physically locate thoughts and feelings, yet the experiencer can feel them, the expanse of vital energy can be experienced in open space, where air carrying this energy enters the body.
A poorly ventilated and overcrowded room can leave you feeling dull and drained. A crowded, stuffy environment can overwhelm the senses and mind, creating a feeling of heaviness, fatigue and reduced vitality. On the other hand, sitting beneath a banyan tree in an open, breezy space can make you feel refreshed and lively. In yogic understanding, this difference reflects how the flow of prana is experienced in different surroundings.
Hectic routine of life is aggravating the existing problem of blood sugar. Mental stress, anxiety and intake of chemicals via food are contributory factors. The foremost thing is to change your mind and give special treatment to peace and harmony in life. Hatha yoga and meditation are excellent way to rejuvenate and relax mind, body and senses. Soothing asanas not only reduce blood sugar but helps in curing other complications. It boosts immunity power of body.
Nadi Shodhana balances your breath and calms your mind. In a classical Hatha Yoga practice, this alternates breathing practice through the nostrils cultivates calmness and balance. In yogic philosophy, shodhana refers not to physical cleansing, but to the purging of the subtle “nadi” system and the harmonious flow of “prana” (life energy).
ALTERNATE NOSTRIL BREATHING
What is Nadi Shodhana Pranayama?
The Sanskrit words “Nadi Shodhana” means inner purification or purging of nadis. Nadi means a subtle channel through which prana flows. In hatha yoga terminology, “nadi” indicates astral tubes through which vital energy (prana) moves, and “shodhana” means purging or inner purification. It is also known as alternate nostril breathing or “Anulom-vilom” because the breath flows alternately through both nostrils alternatively.
In nadi-shodhana, the purification doesn’t happen at the physical level, but refers to the cleansing or refinement of the subtle nadi system and the flow of prana. It helps restore balance in the breath, creating a smoother path toward physical ease and mental clarity. Nadi Shodhana balances the breath through both nostrils and purifies the subtle channels of breath. It harmonizes incoming and outgoing breath, making breathing smooth and soundless.
Practiced in yogic science of purification, Anuloma Viloma involves breathing alternately through the nostrils without holding the breath. In yogic glossary, this practice helps refine the subtle nadis and harmonise the flow of prana (vital energy), preparing the ground for deeper meditation and the higher practices of Kundalini Yoga.
EXPANSION OF “PRANA”
Science of Pranayama
Breathing is involuntary, yet we can consciously regulate its speed, direction, and even stop it for few seconds. This conscious regulation of breath forms the science of pranayama. After a prolonged pause, the next inhalation becomes deeper and faster, illustrating how breath can be consciously directed and intensified. Just as the natural flow of wind can be harnessed to turn a windmill, yogic science uses the breath as a means to influence the body and mind.
Pranayama is the science of expanding vital energy (prana) by removing obstacles that blocks the flow of breath carrying this vital energy. There are three primary steps in consciously regulating breath: the incoming breath, the outgoing breath and the momentary stoppage of breath where it rests before turning inward or outward. The brainstem of nervous system regulates breathing by controlling the rate, rhythm and its depth.
Pranayama influences the nervous system by consciously regulating breath, which can affect autonomic activity. Just as training the mind to focus on an external object can refine awareness, pranayama helps refine subtle awareness of the inner space. By following the inner and outer flow of the breath, the habitually outgoing mind turns inward, creating a bridge between inner and outer experience and cultivating deep awareness and control.
Nadi Shodhana is a practice of alternate-nostril breathing that brings rhythm to the breath and steadiness to the mind. It works through conscious regulation of breathing, helping promote greater balance in the nervous system. With regular practice, it can support calmness, clarity and a deeper sense of inner balance.
GENTLE BREAHTING
How to Practice Nadi Shodhana Pranayama?
The best time to begin alternate-nostril breathing is early morning in a quiet, well-ventilated room. It can also be practiced at any convenient time and place, but stick to the same. It is preferably practice on an empty stomach. As a beginner, there is no need to forceful retention of breath while sitting comfortably on floor or chair with upright spine.
Breathe slowly and comfortably through one nostril, then alternate with the other. Let your breath flow smoothly, like air moving through the mountains. Keep your mind focused on the natural rhythm of your breath. Alternate nostril breathing should be practiced gently, without force. Do not force the inhalation or exhalation, and don’t try to breathe more deeply than in comfortable. A practitioner should gradually progress under the higher practices.
There are three levels of this pranayama: beginner, intermediate, and advanced. The main difference lies in the ratio and duration of inhalation, exhalation, and breath retention. At the advanced level, it is better to practice under the guidance of a competent yoga guru. Age and gender are no constraints to learning and practicing alternate-nostril breathing.
KEY PRINCIPLE
Basic Rules for Nadi Shodhana Pranayama
Although Nadi Shodhana is generally considered a basic pranayama, it should be practised according to certain basic rules for satisfactory results. A beginner should first learn to sit comfortably and steadily in a suitable meditative asana and develop slow, smooth, and controlled breathing. Breath retention should not be introduced at the beginning.
Once the breathing pattern becomes comfortable and stable, internal retention (Antar Kumbhaka) and external retention (Bahya Kumbhaka) may be introduced gradually, preferably under the guidance of an experienced yoga teacher. The breath should never be held forcefully or beyond one’s comfortable capacity.
Yogic posture: Asanas are basic component of yoga teacher training course. For nadi shodhana pranayama, you can choose ease pose (sukhasana), and ardha-padmasana (half lotus pose), lotus pose (padmasana) where you can sit comfortably for an extended period of time.
Abdominal breathing: It is natural breathing. Focus on expansion and contraction of abdomen to ensure silent breathing. Breathing should be slow, deep & rhythmic. Breathing automatically becomes light as you advance in higher stage of alternate nostril breathing.
Sequence: Always start with the beginner level. The reason is that there is no retention of breath. You simply inhale and exhale just by alternating it through both nostrils. At the intermediate level, you practice it with inner retention. In advanced level, it involves yogic bandhas (aesthetic energy locks).
Rounds: There is no fixed number of rounds for this pranayama, whether it is practiced as part of kundalini yoga or hatha yoga. A beginner can start with 3-5 rounds at the beginner level, counting each inhalation and exhalation ratio. Gradually increase the rounds and duration of the nadi shodhana practice. Reduce the ratio when you practicing with yogic lock (bandhas).
BREATHING PATTERN
Techniques of Nadi Shodhana pranayama
One can practice Nadi Shodhana at three levels: beginner, intermediate and advanced. A practitioner should first develop stability and comfort in the chosen asana and practice the basic breathing pattern at the beginner level before progressing to the higher levels of hatha yoga teacher training. As the practice advances, the duration and ratio of inhalation, retention, and exhalation are gradually increased according to the practitioner’s capacity.
Nose-tip Position (Nasikagra mudra)
- Close right nostril with right thumb
- Put index & middle fingers at mid-eyebrow
- Inhale gently through left nostril
- Exhale slowly with the same nostril
- Close left nostril & repeat the same
- Practice five rounds from each nostril
Breathing with “Aum” Recitation
- Recite “aum” while inhalation
- Do same while exhalation
- Inhalations & exhalations should be equal
- Practice for five rounds
Alternate Nostril Breathing
Breathing with both nostrils alternately without holding breath is alternate nostril breathing. This is also known as “anuloma-viloma” pranayama. You can perform alternate nostril breathing in many positions viz. while sitting, standing or walking position.
- Sit in any asana & close your eyes
- Inhale & exhale with ratio 1:1
- Inhale from left nostril for a count of 10
- Exhale with right nostril with same count
- Length of inhalation & exhalation should be equal
- This is one round
- Practice it for 7-10 rounds
Using both nostrils (without inner retention)
- Inhale through both nostrils
- No need of retention of breath
- Exhale from both nostrils
- This is one round
- Do 7-10 rounds as per your capacity
Nadi Shodhana with inner retention
- Start with equal inhalation/retention/exhalation
- Inhale from left nostril while closing right (5 seconds)
- Close both nostrils at the end
- Retain the breath for five seconds
- Exhale for five seconds from right nostril
- This is one round with ratio 5:5:5
- Practice it for five rounds
Final thoughts:
Nadi Shodhana is an enriching pranayama practice that helps pacify the turbulent mind and bring greater balance to body and breath. With consistent practice, one may experience a gradual expansion of vital energy, along with renewed vitality, clarity, calmness, and a deeper sense of inner zeal. It influences breathing patterns, autonomic balance, stress regulation and also nervous-system activity.
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