Nadi Shodhana Pranayama

Breathing Practice

Mar 20

Written By Vikki Velasquez

A Pranayama Practice: also known as Alternate Nostril Breathing Technique

Here is the audio to follow for the pranayama practice.

TRANSCRIPT:

Hello and welcome to Cultivating Chill.

My name is Vikki Velasquez. Thank you for joining me as we explore Nadi Shodhana pranayama, also known as alternate nostril breathing.

Nadi Shodhana (nah-dee show-dah-nah) is a pranayama practice that quiets the mind and restores harmony, expanding our prana or life force and balancing the chakras.

This is a breathing technique that involves exhaling and inhaling through one nostril and then the other, alternating the breath between them.

Before we go any further, please take note – Nadi Shodhana pranayama is generally considered to be a safe practice, but it may not be suitable for everyone.

If you have a heart condition or a lung condition, such as asthma or COPD, consult with your doctor before practicing any breathing exercises.

Also, if you are feeling unwell or congested, do not practice Nadi Shodhana. When practicing breath control with nasal breathing, the nostrils need to be clear. Even though pranayama is a controlled breathing practice, we never force the breath.

And remember, if at any time during pranayama, you experience a shortness of breath or feel overwhelmed, let go of the practice and let your breath breathe itself.

As mentioned before, Nadi Shodhana is an alternate nostril breathing technique where we exhale and inhale through one nostril and then exhale and inhale through the other.

This is practiced with a hand gesture or mudra.

We will be using the Vishnu Mudra for our practice. For the Vishnu mudra, fold the index and middle fingers into the palm. This leaves the pinky and ring fingers together on one side of the hand, with the thumb extending outward on the other side.

If the mudra causes discomfort, feel free to use the shaka, also known as the surfer hand gesture. The three middle fingers are folded into the palm, leaving the pinky and thumb extended.

In either case, the pinky/ring fingers and thumb will be used to gently apply pressure on the area where the cartilage of the nose begins, around the narrowest part of the bridge.

If that is uncomfortable, then gently press against the side of the nostril, partially closing the nostril but not all the way.

Direction will be given using the right hand. During practice, the left hand can gently rest in your lap.

For now, let your hands rest on your thighs, palms up to allow energy to flow through you.

This also gives the back of your wrists a gentle stretch.

Nadi Shodhana is a samavritti style of pranayama, meaning the inhales and exhales should be of equal length. Each breath should be slow, deep, and even, with a full inhale and a full exhale.

So, let’s get ready for Nadi Shodhana.

We will breathe for about 10 cycles.

I will cue your inhales and exhales.

I invite you to find a comfortable seat, either in a chair or cross-legged on the floor, maybe with your back against a wall for extra support.

If sitting on the floor, using a cushion or yoga block or folded blanket will elevate the hips over the thighs and create more space for the air to flow through the body.

Because Nadi Shodhana is a practice that moves prana and balances the chakras, it’s important to sit up tall with a long spine.

We want the chest and belly to have space to move with the breath.

The shoulders are relaxed and aligned over the hips, ears are in line with the shoulders.

Take a deep, slow inhale, stretching your spine long.

Exhale, deep and slow, relaxing your shoulders away from your ears, settling into a comfortable, mindful posture.

Your mudra is ready in your right hand while your left hand is resting, palm up.

I invite you to gently close your eyes.

Breathe your natural breath.

Don’t try to change anything or judge.

Just observe your natural inhale and exhale.

Notice how your breath feels.

The inhale.

The exhale.

(about five breaths)

Let’s begin by taking a breath together to align with one another.

Inhale – Exhale –

Inhale through both nostrils. Gently bring your mudra to your face and partially close your left nostril.

Exhale through the right nostril, slowly and deeply. (1, 2, 3)

Inhale through the right nostril. (1, 2, 3)

Close the right nostril. Exhale through the left nostril. (1, 2, 3)

Inhale through the left. (1, 2, 3)