Nadi Shodhana: Meaning, Benefits, and the Process for Achieving Balance

Nadi Shodhana Pranayama: Balancing Breath and Energy

Daily stressors, pressure, and physical habits can create physical and energetic obstacles in our bodies. For example, our breathing can gradually become shallower or stilted without us even noticing it.

Our breath patterns are deeply linked to our emotions. We breathe differently when angry, excited, tired, or nervous. However, the reverse is true—we can calm and energize by changing our breathing patterns. Simply paying attention to our breath can also help us begin to shift our emotional state.

According to Patanjali Ashtanga Yoga (the eight-limbed path), controlling the life force energy Pranayama (breath control) is the fourth step out of eight total steps on the path to the ultimate.

When we work on releasing the breath through Nadi Shodana Pranayama, we also let life energy flow through the body. Pranayama energizes, relaxes, and heals the body. It increases and balances the life energy in your system.

Regular Nadi Shodan practice can boost the parasympathetic system, promote relaxation, and reduce daily stress.

Let’s explore Nadi Shodhana Pranayama in more detail—what it is, how to practice it, and how it helps calm the mind.

Nadi Shodana Pranayama

Nadi Shodana Pranayama, also known in English as Alternate Nostril Breathing, is a Sanskrit word meaning ‘Channel’ and Shodhana means ‘Purification. ‘Nadi Shodhana’s whole meaning is here to practice purifying the energy channels of your mind.

Nadis are energy channels in the body that can blocked for numerous reasons. The Nadi Shodhan breathing method helps clear these blocked energy channels.

According to ancient yogic books, nadis are the channels for storing pranas in the body. There are around 7,2000 nadis in the body, of which three are major:-

1. Ida (Moon)
2. Pingla (Sun)
3. Shusumana

Ida Nadi: The Ida Nadi is connected to the moon’s energy and represents the moon’s energy circulation in the body. It plays a substantial role in soft and cognitive activities, including all emotional and mental activities. When the Ida Nadi is blocked or not functioning smoothly, one experiences symptoms such as coldness, depression, low mental energy, sluggish digestion, and a blocked left nostril.

Pingla Nadi: This nadi is linked to sun energy and is responsible for sun energy circulation in the body. Pingla nadi is vital in all kinds of physical activities, including strenuous activities. When the Pingala Nadi becomes blocked or does not function, symptoms may include increased heat, irritability, quick temper, itching, dry skin, and throat, excessive appetite, heightened physical or sexual energy, and a blocked right nostril.

Shusumana Nadi: The third major nadi is Shusumana Nadi which Resides in between Ida, and Pingla Nadis. Usually, you can activate the Sushumna Nadi by working on it. This Nadi only gets activated when the main Nadi, Ida, and Pingla are balanced. According to the scriptures, after activating Shusumna Nadi, eliminate all the impurities (viharas) of body and mind and help to reach one’s higher self (complete knowledge). 

Nadi Shodana is a pranayama breathing technique that cleanses the mind and body through its purifying effects.

How Does Nadis Get Blocked?

There are a few main reasons that cause of nadis blockage:-

1. Stress can cause blockages in the nadis.
2. The presence of toxins in the body can cause blockages in the nadis.
3. Trauma, whether physical or mental, can create blockages in the nadis.
4. Unhealthy routines & Poor lifestyle choices

When Can You Perform Nadi Shodhana Pranayama?

• Anytime: Anyone can practice Nadi Shodhana pranayama anytime throughout the day, but it gives better results if performed on an empty stomach.
• Morning Practice: It is ideal to begin your day with this practice, as it clears the mind and body and promotes balance and calmness throughout the day.
• Night Practice: Perform Nadi Shodhana Pranayama before bed. It is beneficial to calm the nervous system and help you sleep better.
• Stress Relief: It will immediately help you relax and focus. Whenever you feel stressed throughout the day, you can practice a few rounds of Nadi Shodhana pranayama.

Preparation of Nadi Shodhana pranayama

• The room should be clean and well-ventilated.
• Wear comfortable, loose, light cotton clothes (not too tight).
• Before practicing it, remove accessories like spectacles, wristwatches, belts, etc.

Nadi Shodhan Pranayama Steps

Nadi Shuddhi Pranayama’s steps are mentioned below step by step.

• Sit comfortably on the mat, keeping your spine straight, and your shoulders relaxed.
• Rest your left hand on your left knee, and flare your palms to the sky or in Chin Mudra (Index finger and thumb gently touching at the tips).
• Place the tip of the right hand’s index finger and middle finger between the eyebrows, and put your ring finger and little finger on your left nostril and the thumb on the other nostril.
• For Nadi Sodhna, we will apply the ring finger and little finger to open or close the left thumb for the right nostril.
• Press your thumb gently against your right nostril and exhale slowly through your left nostril.
• Now try to breathe from your left nostril, pressing it smoothly with your ring finger and a little finger. Take your thumb off the right nostril and exhale through the right side.
• Breathe from the right nostril and exhale from the left. Now you have finished one cycle of Nadi Shodhan pranayama. Continue inhaling and exhaling from alternate nostrils.

Repeat this process nine times by alternately breathing through both nostrils. After each exhalation, inhale from the same nostril from which you exhaled. Keep your eyes closed throughout, and take long, deep, smooth breaths without force or effort.

Additional Tip: A short meditation after Nadi Shodhan Pranayama is an excellent idea.

Guidelines For Caution

• Do not force your breathing flow; ensure that the flow is gentle and natural.
• Do not take a breath from the mouth, and don’t make any sound while breathing.
• Do not use the “Ujjayi breath” (sound that assists you in synchronizing your movements with your breath)
• Put the fingers smoothly on the forehead and nose. Don’t apply any pressure during the process.
• If you feel dull and yawn after practicing Nadi Shodhan pranayama, check your inhalation and exhalation. Your exhalation should be longer than your inhalation.
• Please don’t do it while driving, operating machinery, or doing anything that needs focused attention.

Nadi Shodhan Pranayama Benefits

The practice of Nadi Shuddhi pranayama helps with physical, mental, and spiritual health in numerous ways. Let’s review the details of each benefit.

Physically, Nadi Shodhana Benefits:

• Nadi Shodana Pranayama increases the amount of oxygen within the body. It also purifies the body by excreting toxins.
• It Works therapeutically for most circulatory and respiratory problems.
• Nadi Shodhana maintains the left and right hemispheres of the brain.
• Maintains body temperature. And helps to lower blood pressure.
• Influences Ida and Pingala to restore equilibrium.
• It relieves depression and also reduces anxiety and stress.
• It affects the pineal gland, which controls blood glucose and hormonal levels.
• Balances the autonomic nervous system.
• Creates an awareness of internal rhythms and the 90-minute breath cycle between the right and left nostrils.

Mental Benefits of Nadi Shuddhi Pranayama:

• It helps to balance both masculine and feminine energies within the body.
• Fosters mental clarity and an alert mind.
• It helps bring the mind back to the present moment, relieving past regrets and future anxieties.
• Creates awareness of our environmental rhythms.
• Relaxes and induces rest and sleep.
• It helps to maintain the balance of the left and right hemispheres in the brain and correlates to the emotional and logical sides of our personality.
• It effectively releases accumulated mental and body stress and helps people relax.

Spiritual Benefits:

• Spiritually awakens the dormant energy of Shakti.
• It opens the Sushumna channel and brings balance in ida and signal nadi.
• Creates a balance between solar and lunar energies and masculine and feminine energies.
• Balances and purifies the nadis and ensures the smooth flow of prana (life force) through the body.

Conclusion

Nadi Shodhana is a powerful Pranayama practice that helps relieve anxiety and promote a healthy nervous system. Stress, toxins, and tension can block the nadis(energy channels).

Regular practice over a few days will help maintain balance and harmony within your body. For optimal results, it should be done correctly. Join our 200 hour Yoga TTC at Rishikul Yogshala Rishikesh to learn the proper techniques and practice under experienced teachers. 

Frequently Asked Questions:-

Question 1. What is the purpose of Nadi Shodhana pranayama?
Answer. Nadi Shodhana activates the energy channels of the mind.

Question 2. What are the benefits of Nadi Shodhana?
Answer. Nadi Shodhana’s regular practice can bring better balance to the Nervous system and less stress response and activity over time. 

Question 3. Which is better Anulom Vilom and Nadi Shodhana?
Answer. In Anulom Vilom, there is no need to hold one breath, whereas in Nadi Sodhan, one needs to hold one breath inside for as long as possible. You can start with the practice of 2-second Inhale, 5-second retention, and 8-second exhalation.

Question 4. How many times should I do Nadi Shodhana?
Answer. Nadi Shodhana can be immensely rewarding, even when practiced for as little as five minutes regularly, but practicing daily for 10–15 minutes offers even more profound benefits.

Question 5. Which Mudra is used in Nadi Shodhana?
Answer. The position of the fingers is called Mrigi mudra or Vishnu mudra. You need to fold the right hand’s index and middle finger inwards and touch the palm at the base of the thumb. Then, you use the thumb, ring, and little finger to close the right and left nostrils.