Balancing Emotions using the breath - Alternate Nostril Breathing [Nadi Shodhana]

Can you take 5 mins out of your day today, to do some Alternate Nostril Breathing? Nadi Shodhana is a great balancing breath, channel breath in and out of the individual nostrils.

 Shodhana means to cleanse or purify. Put together, Nadi Shodhana refers to a practice of Pranayama that purifies the Nadis, more specifically Ida and Pingala Nadis. It is said that when these two Nadis come into balance, the dormant pathway of Sushumna opens and Kundalini begins her passage up towards Sahasra, the crown Chakra.   

So... how do you do Alternate Nostril Breathing?

The practice involves the alternation of the breath through each nostril individually. This is achieved by having the ring finger on one side of the nose and the thumb on the other side. The tips of the index and middle fingers are placed together directly between the eyebrows at the trigger point of Ajna Chakra (Nasagra Mudra). The awareness follows the breath as it flows in and out of each nostril, as if to and from the eyebrow center.

Thumb and ring finger close off the corresponding nostril gently, applying enough pressure only to prevent the flow of air through them without squishing them. The stimulation of breath and awareness through each nostril stimulates and purifies Ida and Pingala Nadi, bringing their activation into balance.

1. In stage one of the practice, five natural abdominal breaths (no effort is exerted upon the rhythm of the breath) are brought in and out through one nostril before moving onto the next for five breaths and then subsequently, breathing through both for five breaths before repeating the sequence as a second round. Left in/out x 5 breaths, Right in/out x 5 breaths and switch.

2. Stage two of the practice continues with natural abdominal breathing except the nostrils are switched at the end of each inhalation. Left nostril in, Right nostril out, Right nostril in, Left nostril out, Left nostril in, Right nostril out, etc... So, exhale, inhale, switch..

It is the awareness that moves Prana after all and therefore must be present with the movement of the breath in order for the benefits to be conferred, tracing the breath to and from the eyebrow center. 
These benefits include:
- Calmness and clarity of mind
- Preparation for higher states of meditation
- Balanced activation of the cerebral hemispheres
- Balanced activation of the autonomic nervous system
- Evenness of emotions and reactions through daily life

Want to try more, or different breathing techniques... check out the resources page for more!

Want to add movement to your breathing practice  - the next Yoga RX course is starting in April 2 in Cairns for 5 weeks... sign up today!