Nadi Shodana: Alternate Nostril Breathing

Nadi shodana, also known as alternate nostril breathing, is a common pranayama technique. It's thought to restore balance, purify your energy, and leave you feeling more steady and calm.

The "nadi" part of nadi shodana refers to energy pathways (nadis) that run throughout the body. This particular method of breath control focuses on two nadis: ida, which runs through the left side of the nose, and pingala, which runs through the right side of the nose. 

Ida and pingala have opposite qualities. Ida corresponds to the moon, calm, cool, nurturing. Pingala corresponds to the sun, vibrant, warm, stimulating. Practicing nadi shodana balances these qualities by focusing the breath through each nostril individually. 

To practice nadi shodana:

Vishnu mudra

• In a comfortable seat, fold down the first and second fingers on your right hand (Vishnu mudra) and bring your hand in front of your nose, palm toward you

• Use your thumb to gently close your right nostril (pressing against the outside of your nose)

• Inhale through your left nostril

• Lift your thumb to open your right nostril and use your third finger to gently close your left nostril

• Exhale through your right nostril

• Inhale through your right nostril

• Lift your third finger to open your left nostril and use your thumb to close your right nostril

• Exhale through your left nostril

• That completes one breath cycle; Repeat 3-4 cycles, slow and steady

With practice, you will find that you can hold your hand relatively still, simply rocking (or pivoting?) your hand to bring either your thumb or third finger into position. 

When first starting out, try to simply breathe evenly on each side. As nadi shodana becomes more comfortable, you can begin to retain your breath (pause) after each inhale and exhale.

I really like nadi shodana as a daily pranayama. I find it both calming and subtly energizing. 

Over the years, I've come across some variations on the basic practice described above. Here are a few I really like:

1. Keep the same pattern as above (inhale left, exhale right, inhale right, exhale left), but instead of breathing evenly throughout, lengthen your exhales. Work up to a 1:2 ratio. For example, inhale for a count of 4, exhale for a count of 8.  

2. Practice as in variation #1, but retain your breath after each inhale. Start with a retention of just 1 or 2 counts, then work toward a longer retention, up to a 1:2:2 ratio. Example: Inhale a count of 4, hold (up to) a count of 8, exhale a count of 8.  

3. Switch the pattern, focusing on just one side, then the other. To do that, close your right nostril, inhale and exhale evenly through your left nostril for several breaths. Then switch sides, taking the same number of breaths through your right nostril. 

However you practice, start with just a few rounds and breathe at a comfortable pace. Pro tip: blow your nose before you begin!

You may feel just a bit lightheaded or "buzzy" after practicing pranayama. Take it easy and never push beyond what is comfortable. If you have any health concerns, such as high blood pressure or asthma, it may be best to avoid breath retention. (Check with your doctor if you aren't sure.)

Nadi shodana is relatively easy and can feel great after just a few minutes of practice. Give it a try the next time you need a little reset in your day.