Get grounded, clear out the clutter, and cultivate a sense of connection, balance, and harmony through this month's featured breathing technique: Nadi shodhana pranayama, also known as alternate nostril breathing.
Nadi = energy channel
Shodhana = cleansing or purifying
Pranayama = breathing practice
According to yogic philosophy, we all have within us thousands of nadis or energy channels, with three primary channels regulating the overall functions of the body and mind and greatly influencing the entire system as a whole. These three channels are the ida, the pingala, and sushumna. Ida and pingala are intertwined around the spine, with ida terminating at the end of the left nostril and pingala terminating at the end of the right nostril. Sushumna rises up the center of the spine ending at the base of the nose.
Ida and pingala embody the dualities that exist within our being with ida representing the lunar side (feminine, cooling, inward & nurturing energy) and pingala representing the solar side (masculine, warmth, growth, expansive & outward-moving energy).
The flow of ida and pingala are rarely equal. In fact, you can experience this for yourself by noticing which nostril is more dominant! You may notice that it’s easier to breathe through one side. And that changes, roughly every 90 minutes (if you want to check back in!), sometimes longer sometimes shorter. Occasionally, the two sides are even. Some say that this equilibrium represents a tapping into sushumna, where we experience a calm mind and the peacefulness of inner joy. It is also said that we tap into sushumna briefly during the transitions between the breath (you could even imagine this like the swinging of a pendulum).
Nadi shodhana, as the name implies, is a breathing technique that helps clear out the channels so that energy can flow freely. By alternating the breath through both nostrils, we stimulate both the ida and pingala, encouraging a balance of these opposing energies (sun + moon, yang + yin, masculine + feminine) and creating more harmony throughout the body and mind, with the potential of tapping into sushumna as well!
Keep in mind that there are MANY variations of alternate nostril breathing, each one with its own purpose and intention. What I describe below is a foundational practice of nadi shodhana that I like to use regularly to encourage that sense of balance and harmony.
Here’s how it goes:
Begin in a comfortable seated position, sitting up tall, but in a way that doesn’t require a whole lot of effort on your end.
Start by noticing your breath. Slow it down and smooth it out. Feel your breath moving in and out of your nose. Feel your breath moving in your chest and back and into the bottom of your ribs.
Bring your right hand into Vishnu mudra - like a ‘shaka’ but folding in your first and middle finger. If it’s more comfortable, you can rest your first and middle fingers on the space between your eyebrows. Your thumb will connect to your right nostril, and your ring finger to your left.
To prepare, exhale completely through both nostrils.
Block your right nostril with your thumb and inhale through your left.
Plug your left nostril, then exhale slowly through your right.
Inhale through your right nostril. Then, plug your right nostril and slowly exhale through your left.
That completes one round. Complete steps 5-7 for a total of three rounds. Once this breathing pattern becomes more familiar, work your way up to 5-10 rounds.
Once you’ve finished the breath work, take a few minutes to allow your breath to return to its normal rate and notice the influence that breath work has had on your body, mind, and energy.
A few last tips:
Pranayama should never be stressful! Your breath should be slow and steady but it shouldn’t feel forced, rushed, or like you’re not getting enough air. Find a breathing cadence that works for you.
If one of your nostrils is really clogged - this should help! Give it a few rounds and have some tissues nearby. If the clogged nostril isn’t going away or it’s just too uncomfortable, try dropping your hand, and as you breathe imagine the energy of the breath moving up and down the sides of the spine as it moves in and out through the nose.
Once you’ve had some practice with this technique, explore ‘hanging’ in the equilibrium by pausing at the top of your breath in and at the bottom of your breath out (just a second or 2 is enough - you can explore longer retentions/holds as it becomes more familiar).
If you have the time, follow up breath work with meditation for a potent combination!