What Alternate Nostril Breathing Does For Your Brain And Body

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Alternate nostril breathing, or Nadi Shodhana, is a Pranayama breath technique practiced in yoga. Pranayama is the art of breath retention and is a practice passed down from teacher to student when the student’s body and mind are ready.

The technique of Nadi Shodhana is usually done before or after practicing the asana, or yoga postures. The Pranayama technique can also be practiced on its own as a form of meditation and cleansing.

Traditionally, Pranayama is taught after a practitioner has learned the philosophies of the yoga practice. Having a preestablished asana routine is also a prerequisite to learning Pranayama. This is because of the enormous benefit that Pranayama can have on a well-balanced body. However, if our bodies are out of balance we can overwhelm our nervous system. This can cause an array of imbalance in our physical and energetic body and is why practicing Pranayama prematurely is not advised.

However, if we take our time to learn the yogic philosophies and how to practice the asana, we can balance our bodies and our minds. When we are well balanced we can then learn the art of Pranayama.

Why Practice Pranayama?

Pranayama is practiced as a way to cleanse the nadis, or energy centers in our bodies. The nadis are believed to carry prana, vital life energy, throughout our body. There are three major nadis, Ida, Pingala, and Shushumna.

Nadi Shodhana is believed to balance both the right and left side of our body. Traditionally, the right side of our body where the Pingala Nadi extends holds our masculine energy. Everyone, no matter their gender, has masculine and feminine energy in their body. The masculine energy in our body governs our physical strength and personal will. While the left side of our body, where the Ida Nadi extends, harbors our feminine energy. Our feminine energy governs our emotional body and intuition.

Practicing Nadi Shodhana will leave you feeling clear and grounded in your mind and body. It is a great technique to use during times of high stress or anxiety because of its calming effects. Additionally, routinely practicing Nadi Shodhana can help regulate your sleep patterns and improve your concentration.

How To Practice Alternate Nostril Breathing.

Find a comfortable seat, sit up tall stacking your shoulders, and ribs, above your hips.

Make a shaka, aka hang loose!

Place your thumb on your right nostril to prevent breath to flow in or out. Now, inhale through your left nostril. Hold your breath as you uncover your right nostril and place your pinky on your left nostril.

Exhale out your right nostril, then inhale through your right nostril.

Place your thumb on your right nostril, as you lift your pinky from your left nostril, and exhale out your left. Inhale through your left, then swap and exhale our your right…and so on.

Take about five rounds of breath like this, then pause for a moment with your eyes closed and observe your body. Aknowledge how you feel both physically and mentally.

Overtime, as you practice Nadi Shodhana, your breath will become longer. Eventually you can add retentions at the top and bottom of your breath. You can also place your first two fingers on the space between your brows and add some gentle pressure. This is very calming to the central nervous system, and draws our attention to our third eye space.

The more regularly you practice Nadi Shodhana the better the affects will be. However, be mindful and maintain a steady practice of both philosophy and asana as you dive into the art of Pranayama.

If you want to learn more about Pranayama and the effects the practice has on the physical and energetic body, check out this book; Asana, Pranayama, Mudra, Bandha.