Incorporating Nadishodhana into Daily Yoga Routine

Nadishodhana, or alternate nostril breathing, is a cleansing pranayama or breathing technique that alternates the blocking of each nostril to let the air flow through your body in a focused manner.

One of the main purposes of this breathing technique is to clear all the subtle energy channels in your body. It is one of the ancient yogic breathing techniques used to clear all the 72000 channels in your body through which the life force flows. It also cleanses your energy and soothes your mind. It is considered to be one of the most effective breathing techniques in the yogic tradition. It is believed to bring peace and improve your physical and mental health.

Prana stands for "life force" and Ayama stands for "expansion". As a result, pranayama is a practice that seeks to increase, expand, or regulate the life force that circulates through the body. Nadi refers to the "energy channels that transport prana or the essential life force".  Nadishodhana pranayama can be used to achieve this desired outcome. 

There are many health benefits associated with this pranayama. These include improving your physical and mental health, reducing stress and anxiety levels, improving your overall health and immunity, and strengthening your spiritual connection to the divine.
 

Physical Benefits
 

• It increases the flow of Prana, the essential life energy by removing all obstructions from all energy channels.
• This helps to improve your blood circulation. This especially occurs in the area of your head and neck, which is most affected by poor blood circulation.
• It helps in resolving many physical diseases due to poor blood circulation, hormonal imbalances, and digestive disorders.
• It also helps in resolving the problem of insomnia and promotes restful sleep.
• It also promotes the relaxation and rejuvenation of the whole nervous system.
• Regular practice of this pranayama helps to regulate your hormonal balance.
• This pranayama is believed to bring balance to both the left and the right hemispheres of your brain.
• It is considered to be the best pranayama to balance Ida, Pingala, and Sushumna nadis. It balances the solar and the lunar energies.
   

Mental Benefits
 

• Nadishodhana pranayama has a positive effect on your mental health. It helps to reduce stress, anxiety, and depression.
• In addition, the practice of nadishodhana pranayama regularly can enhance your concentration and focus.
• Nadishodhana pranayama makes it easier for the brain to process good thoughts while leaving out negative thoughts. It purifies nadis or  energy channels, its rhythmic breathing calms the mind, enhancing a stable thought process and rejuvenating the nervous system.
• Last but not least, this pranayama practice is also said to have a positive impact on your spiritual health. In particular, it is said to strengthen your connection with the divine and promote inner peace and serenity.

Nadishodhana Pranayama (alternative nostril breathing) is composed of two distinct variations. The first variation is known as anulom-vilom pranayama. This variation involves the conscious inhalation of air through one nostril, followed by the exhalation of air through the other nostril. The second variation is known as Antara Kumbhak, which is an additional variation that includes breath retention. 

Variation 1 (Nadishodhana Pranayama for Introduction to Beginners): 
 

• Choose an asana where you can sit comfortably, such as Sukhasana or Padmasana, or in a chair where your feet are on the ground. Keep your spine straight and shoulders loose.
• Close your eyes and fold your index and middle fingers inside each other to form Vishnu mudra with your right hand, with your thumb controlling your right nostril and your ring finger and little finger controlling your left nostril.
• Put your left arm on your left knee and make chin mudra with your thumb and index finger.
• Take a deep breath in and let it out slowly, connecting with your breath.
• Close your right nostril with your right thumb, and exhale completely through your left nostril. Keep your right nostril closed, take a deep breath through your left nostril, and close your right nostril with your ring and little fingers. Lift your thumb away from your right nostril and exhale completely. 

• Simply breathe out of your left nostril, then breathe in from your left nostril and exhale through your right nostril. Alternately, breathe in from your right nostril, then exhale through your left nostril.
• Finally, exhale through your left nostril, lower your right hand, and slowly open your eyes to complete the cycle.
• This completes one cycle of nadishodhana pranayama. Keep inhaling and exhaling from different nostrils. Try to do at least nine rounds in one sitting. You can do 2-3 sessions per day. 

Variation 2 (Nadishodhana Pranayama for Advanced Practitioners):

If you have already done the base version of nadishodhana pranayama and have a good understanding of inhaling and exhaling, then you can do this pranayama with breath retention and exactly the steps mentioned above.

For this variation, hold each inhalation for a few seconds, then exhale through your other nostril. Stick to the 1:1:1 ratio for inhalation, retention, and exhalation. As you get used to the practice, gradually increase the duration of your breath retention up to two times your inhalation. That is, maintain the 1:2:1 ratio for each inhalation, retention, and exhalation. However, there are several other methods followed like 1:4:2, 1:1:1, 1:2:1, 1:3:2, 5:15:10, etc.

The practice of nadishodhana Pranayama is generally safe for the majority of individuals. However, individuals with lung, heart, or blood pressure issues should not practice this pranayama with breath retention. Additionally, individuals should discontinue the practice immediately if they experience any adverse reactions such as shortness of breath, dizziness, or nausea during the pranayama.  

Find a comfortable posture: The first step is to determine the most comfortable position to sit in. This can be achieved by either sitting cross-legged or sitting in a chair with the back straightened. In both cases, the posture should be upright with the shoulders relaxed.

Focus your attention: The next step is to observe the inhalation and exhalation of air through the nostrils. While doing this, it is important to free your mind from any distractions that may be distracting you from the present.

Focus on the flow of breath through the Ida and Pingala nadis: Then, you need to concentrate on breathing through the Ida and the Pingala Nadis. During this time, try to free your mind from any thoughts that are distracting you from the present.
 

There are a few ways to incorporate this ancient breathing practice into your day-to-day routine. For instance, you can do this pranayama for 10-15 minutes two or three times a day.

In addition, you can also incorporate this practice into your daily routine. You can do this practice while seated at your desk or while doing chores around the house or on the lawn.

What is the use of pranayama in our daily lives?

The purpose of pranayama is to create a stronger bond between the body and the mind. Studies have shown that pranayama promotes relaxation and improves mindfulness. Pranayama has also been shown to improve lung function, hypertension, and brain health.