Nadi Sodhana: Alternate Nostril Breathing
Nadi Sodhana: Alternate Nostril Breathing
Pranayama is a Sanskrit word which means ‘control of breath’. 'Prana' means breath or life force
and 'ayama' means to control. Hence, we consciously control our breathing in pranayama,
through various breathing techniques as it is a meditative practice. The rhythm of pranic energy
can be controlled through pranayama. Regardless of the type of pranayama breathing technique
practiced, there are always three main stages:
Various types of pranas help in keeping body and mind healthy. The best time to
perform pranayama is early morning on empty stomach. It is very important to get an open fresh
air while performing pranayama. It is counted as one of the most ancient disciplines as it helps in
attaining peace and self awareness.
Famous Sage Patanjali had also mentioned in his Yoga Sutras about pranayama as a foundational
aspect of yoga practice and its benefits and method of practice. Researchers and experts of
modern science have supported the theories mentioned. Pranayama is capable of treating asthma,
stress-related disorder like anxiety and depression by channelizing the energy to the 72 nadis in
our body, helping us improve our well-being.
TYPES OF PRANAYAM
There are various benefits of Nadi Sodhana if it is practiced daily for 10-15 times. Nadi
Shodhana Pranayama is a hatha yoga practice which purifies the energy channels of the body.
This yoga pranayama is innovative and specialized in bringing balances all the three doshas of the
human body — the mind, body, and soul.
This type of technique can be particularly helpful for easing racing thoughts, alleviating anxiety
and stress, improving the ability to focus and in curbing the desire of smoking.
PROCEDURE:
Exhale completely
Use your right hand to close your right nostril
This type of pranayama is done by rolling the tongue in an O shape and inhaling through the
mouth and is a very refreshing breathing technique, hence the name 'cooling breath'. Shitali
pranayama is said to be the most refreshing breathing exercise which is effective in. It also helps
in reducing anxiety.
Research has shown that when practised during yoga, this cooling breath technique can help in
cooling down the body, reducing anxiety, mitigating pitta and increasing Kapha and Vata doshas.
PROCEDURE:
Roll your tongue in an O shape, sticking it out through your pursed lips
Ujjayi breath acts as a technique to calm the sympathetic nervous system whilst boosting oxygen
consumption. As you reduce the amount of air which passes through your throat, you lengthen
your breath cycle, so it is long, full, deep and controlled. This practice is often used in Vinyasa
Flow yoga as it is highly powerful and so can support a vigorous flow. Research has shown that
Ujjayi Pranayamas can help to reduce anxiety and in throat related issues and may be a potential
alternative treatment for both stress and PTSD.
PROCEDURE:
Constrict the back of your throat (imagine you are trying to fog up a mirror)
Instead of the Shitali Pranayama cooling you down, you can use Kapalabhati Pranayama to
warm yourself up. It’s a common practice within kundalini yoga. This is an advanced breathing
exercise, where individuals can become lightheaded if it is completed incorrectly and so should
only be done under the supervision of an experienced teacher.
PROCEDURE:
Rest your hands on your knees, bringing awareness to your belly
Exhale forcefully (to start, you can use your hands to gently press on your belly)
To begin, aim for 65-70 cycles per minute, and if you are comfortable doing so, you can
work your way up to 95-105 cycles per minute
A cycle is an exhalation and inhalation together; to start with, try this technique for just a
couple of minutes
In this pranayama, one needs to consistently inhale deeply and exhale forcefully in such a way
that the stomach goes inside. Inhaling and exhaling should be at a fast rate. ‘Bellows breath’ may
be a good idea to try before the ’breath of fire’ as it is similar but not as difficult. The main
difference is both the inhale and exhale are forceful in this breathing technique.
This is one of the best pranayama as it helps in increasing the blood circulation in the body,
tolerance of worry, anxiety and PTSD and activates body channels. Bhastrika Pranayama helps a
lot in calming your mind. Any asthma patient can practice it to remove inflammation of the throat.
PROCEDURE:
Then exhale forcefully through your nostrils, using the diaphragm to 'pump'
Inhale and exhale forcibly about 10 times (or whatever feels comfortable)
After completing this cycle, you can rest with normal breathing, then continue for another
three to five cycles
6. BHRAMARI PRANAYAMA: HUMMING BEE BREATH
This is the humming bee pranayama that mimics the sound of a bee. Bhramari Pranayama is done
by closing the ears with the thumb and eyes with the help of fingers and after a deep breath and
air is exhaled slowly making a buzzing sound like that of a bee.
It is believed that the humming sound and vibrations naturally calm the mind and body. It helps
in increasing concentration, alertness, memory improvement and relieving stress.
PROCEDURE:
Close your ears and eyes with your fingers and thumbs
Inhale deeply
You can also make the sound 'om' if this is easier to imagine
Exhale slowly
Inhale slowly
PROCEDURE:
Just when you think it’s full, draw even more breath to fill the rib cage
Practising Pranayama on a regular basis has many benefits for one’s health, both physical and
mental, like: