Nadi Shodhana aka Cleansing Breath
Mascari, Brooke. June 17, 2024
Relaxing breath, known as nadi shodhana in Sanskrit, is an alternate nostril breathing technique that helps balance both sides of the brain and body and removes emotional blockages in the body, creating a calm and peaceful mind.
Nadi means "channel of circulation" and shodhana means "cleansing". It is a technique to purify the channels through which energy and information flow, ensuring the free circulation of prana throughout the body.
Some of the benefits of nadi shodhana include:
Clears emotional blockages and toxins
Reduces stress and anxiety
Reduces risk factors associated with cardiovascular disease
Infuses the mind-body system with steady energy and oxygen
Calms the nervous system and fosters a restful, alert mind, making it a very beneficial technique to use before meditation
Helps to harmonize the left and right hemispheres of the brain
Promotes overall well-being
Nadi shodhana benefits all doshas (balance of elements) and is particularly good for Vata and Kapha dosha types.
For Vata: It keeps them grounded with their airy Vata energy.
For Pitta: It calms the thinking mind.
For Kapha: It creates movement through any clogged energy channels in the body.
Begin by sitting comfortably with your spine erect and your shoulders relaxed.
The hand position is unique for nadi shodhana. Let your left hand rest comfortably in your lap. With your right hand, rest the tip of your index finger and middle finger in between your eyebrows. If this isn't comfortable, you may relax the fingers towards the palm, gently tucking them in. Or allow these fingers to simply float or hang in front of your forehead.
Begin by fully exhaling, then close off your right nostril with your thumb. Inhale slowly through your left nostril all the way to the top of your breath.
Then use your ring finger, or both ring and little fingers, to close off your left nostril. Release your thumb and slowly exhale through your right nostril all the way to the bottom of your breath.
Then inhale through your right nostril all the way to the top of your breath.
Now place your thumb back over your right nostril and release your ring and pinky fingers to exhale through your left nostril all the way to the bottom of your breath.
You have completed one round of breath. Repeat this pattern for a few rounds.
Remember that nadi shodhana is an effortless, continuous flow of the breath with no controlled pauses. To receive the full benefits of Nadi shodhana, practice for five to ten full rounds each day, consciously and mindfully, before each meditation—and whenever you want to cultivate a sense of calm and balance.
There are several variations on how to do nadi shodhana. If you have learned another way of doing it, it's okay to do what's comfortable for you.
An interesting aspect of nadi shodhana to think about is the right and left, male and female, logical and creative, parts/hemispheres of our brain and how nadi shodhana affects them. The right and left nostrils are directly connected to the opposite hemispheres of our brain! Right nostril to the left brain hemisphere; left nostril to the right brain hemisphere.
Left nostril
Associated with feminine energy, the moon, receptiveness, and introspective moods. Breathing primarily through the left nostril is said to increase parasympathetic activity, which can help relieve stress. When feminine energy is in excess, one can be too sheltering toward others, too responsible for the well-being of others, too empathetic, and even overly forgiving of others and your boundaries. One may feel content to the extreme where you don’t set new goals. Too much of the feminine essence can manifest as codependency, victimhood, and a lack of emotional intelligence.
Right nostril
Associated with masculine energy, the sun, dynamism, and heat. Breathing primarily through the right nostril is said to increase sympathetic activity, which can lead to arousal states. However, if the right nostril energy is too dominant, it can cause overassertiveness, fever, agitation, and lack of concentration. When masculine energy is in excess, one may be dominating, too analytical or methodical. One may lose their sense of curiosity and intentionality, and work robotically. The ego may be overactive. Others may find that you are too critical, assertive, and confrontational.
If there is a dominant male or female energy you are experiencing and you would like to invite balance into your experience, nadi shodhana is a great pranayama practice for you.
An excerpt from YogiTea explains, “The left opening manifests the feminine polarity; the right opening, the male.
These polarities should not be regarded as separate from one another, as one cannot exist without the other. Together, they form a whole. Both are necessary, to complete one another, and nurture each other. They are both equal and equally important; neither is better than the other.
Each has its own particular qualities, existing within us, and is more central at certain moments, and less so at others. We can use them for our maximum development and fulfillment at any time and during every phase of our lives. These two polarities flow through us all. The central channels through which they circulate start at the respective nostrils.”
Nadi Shodhana is a wonderful breathing technique that offers a variety of benefits. Many believe and recommend a daily practice of Nadi Shodhana to be very good; leading to balance and feelings of contentment and fulfillment. May this information be enlightening and helpful to you as you progress on your journey to perfect health and happiness.
Disclaimer: While Nadi Shodhana is generally safe for most people, you should stop and see a doctor if you experience any adverse effects, such as:
Shortness of breath, Chest pain, Fainting, Vomiting, Dizziness, Lightheadedness, Nausea, and Agitation.
You should also talk with your doctor before starting Nadi Shodhana if you have a medical condition, such as asthma, COPD, or any other lung or heart concern.
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