Nadi Shodana is one of the most important breathing exercises , suitable for beginners but also for professionals thanks to its highly advanced variations. The goal of the exercises is to renew energy in the shortest possible time. Nadi Shodhana Pranayama also has other benefits. Below, you'll learn what these are, how the exercise works, and what to keep in mind.
Nadi Shodhana Pranayama - conscious alternate breathing
Proper breathing can unleash great healing powers. This was recognized long ago, and practitioners of Nadi Shodhana Pranayama are said to benefit from it. Nadi Shodhana literally means "cleansing the nadis," the energy channels in the body, which should be free of blockages and tension. Only then can energy flow optimally. Nadi Shodhana cleanses the so-called network of nadis, which are tube-like conduits through which pranic energy circulates. By opening the nadis, pranic energy can flow throughout the entire body.
How does Nadi Shodhana Pranayama work?
The word nadi means tube, shodhana means purifying, and prana is the sum total of all energies. Ayama means expansion and extension, but also stopping and holding back. Nadi Shodhana Pranayama is a demanding but very effective nasal breathing technique that has a very relaxing effect. The nasal passages should be clear. Strictly speaking, it is alternate nostril breathing that works as follows:
- Sit comfortably in a chair without leaning back. You can also kneel or choose the lotus position. Make sure your back is straight and relaxed.
- Place your left hand on your thigh, palm facing up. The tips of your index finger and thumb should touch, and the remaining three fingers should be extended.
- Close your eyes and focus on your inner self.
- Then breathe in and out alternately through your left and right nostrils. While inhaling through one nostril, close the other nostril and count to five. Hold your breath. Then close both nostrils before inhaling and exhaling again. Count to five as you exhale.
- Repeat the alternate breathing a few times and then place your hands on your knees.
Once you're experienced, you can practice this alternate nostril breathing for up to 30 minutes, or even less depending on your time. If you feel dizzy, stop immediately and gradually increase the pace from there. The counting times can also vary. Alternate nostril breathing is also often used before a meditative exercise because it calms the mind. It can be practiced almost anywhere and at any time, without any aids or special requirements. A quiet moment is enough for a few deep breaths.
What are the benefits of Nadi Shodhana Pranayama?
Alternate nostril breathing (Nadi Shodana) promotes inner balance, increased peace , serenity, joy, and harmony, as well as mental concentration . It is intended to create emotional balance and eliminate fears and insecurities. Nadi Shodhana Pranayama is also said to harmonize all bodily functions, prevent colds and allergies, and improve nasal breathing. The exercise is also a good cardiovascular workout. Lung capacity can also be optimized, thus having a positive effect on conditions such as asthma.
Summary
Alternate nostril breathing is called "Nadi Shodhana." This translates as a cleansing exercise, and this is precisely the focus of this healing breathing exercise. It's about allowing energies to flow, cleansing the energy body, and elevating the energy centers. Breathing should always be light and effortless, as it is, after all, a relaxation technique. Find your own rhythm and breathe in and out slowly and calmly. Assume your desired meditative sitting position and maintain an upright, comfortable posture. Nadi Shodhana unfolds its healing effects on physical, energetic, and mental levels.
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