Alternate Nostril Breathing
Alternate Nostril breathing or some form of it is a part of my daily practice (sadhana).
It is a simple, but extremely powerful technique that is focused on clearing and purifying the subtle channels of mind and body. In Sanskrit Nadi means channel or flow and Shodanah means purification. This form of alternate nostril breathing is practiced without breath retention, much safer for beginners to the practice. In some yogic traditions it is also known as anuloma viloma, which means “alternating the current.” In anuloma viloma practice a more seasoned practitioner will practice with breath retention (khumbhaka).
The practice of nadi shodhana holds many health benefits:
*Reduces stress/anxiety in the body by modulating the vagus nerve; calming the nervous system
*Balances right and left side of brain so both hemispheres are improved in cognitive and emotional regulation; supporting both logical and emotional sides.
*Calming to aid in better sleep
*Balances the organ systems on right and left side of the body
*Removes emotional blockages in the body
*Calms and balances energy channels which ensures prana or life force throughout the body
*Removes accumulated fatigue
*Helps to bring the mind into the present moment
*Clears out the nasal passages
*Balances all three doshas
*Increases concentration
Contraindications:
If you have a fever, severe headache, seizure disorder, or severe congestion just visualize the practice in your mind as if it’s really happening.
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This practice involves alternating your breath between the left and right nostril. I recommend you have a tissue nearby and begin by blowing the nose. If you are congested you may just want to perform esoteric nadi shodanah, or the visualization of the movement of breath in meditation, rather than actually practicing it. The effects will still be apparent.
Move through the breath exercise slowly and mindfully. If you get dizzy or light headed stop alternate nostril breathing and relax with normal breathing until you return to normal.
HOW TO:
Begin by sitting comfortably with spine elongated. Left hand relaxed comfortably in lap with index and thumb to touch palm facing upward (Chin Mudra). With the right hand form Vishnu Mudra by drawing in the index and middle finger to your palm, keep pinky and ring finger extended and thumb extended. Close your eyes and bring your internal gaze to the third eye, the space between your eyebrows. Begin by establishing a diaphragmatic breath. Then exhaling completely through both nostrils, Seal your right nostril with your thumb and inhale through the left nostril completely with breath from your diaphragm filling your lungs. Seal the right nostril with the ring finger and exhale through the right nostril until all the air is out, inhale through the right nostril completely, internal gaze on your forehead. Seal the thumb against the right nostril and exhale left side. This is one round. Continue for 5-10 rounds and then end with the exhale on the left and sit in quiet observation of the body and mind. You may wish to blow your nose again.
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Was the mind able to quiet and focus? How does your energy feel? What physical sensations do you notice? How can this benefit you if practiced daily?
