"Have you ever noticed how the breath changes with our moods - short and shallow when we are tense or angry, faster when we are excited, slow and full when we're happy, and disappearing when we are afraid? It's there with us all the time. It can be used as a tool, like an anchor, to bring stability to the body and mind when we deliberately choose to become aware of it. We can tune into it at any moment of everyday life"
Alternate Nostril Breathing Technique (Nadi Shodhana )
Alternate Nostril breathing is a beautiful breathing technique that helps keep the mind calm, happy and peaceful by just practicing it for a few minutes. It also helps release accumulated tension and fatigue. The breathing technique is named Nadi Shodhana, as it helps clear out blocked energy channels in the body, which in turn calms the mind. It fosters mental clarity and an alert mind and enhances the ability to concentrate. It also reduces stress and anxiety, infuses the body with oxygen and clears and releases toxins. (nadi = subtle energy channel; shodhan = cleaning, purification; pranayama = breathing technique)
How to Do Alternate Nostril Breathing (Nadi Shodhana Pranayama)
- Sit comfortably with your spine erect and shoulders relaxed. Keep a gentle smile on your face.
- Place your left arm across your chest and balance your right elbow on to it.
- Place the tip of the index finger and middle finger of the right hand in between the eyebrows, the fourth finger on the left nostril, and the thumb on the right nostril. We will use the fourth finger to open or close the left nostril and thumb for the right nostril.
- Now breathe in from the left nostril for a count of about 6 and then press the left nostril gently closed with the fourth finger and hold the breath for a count of about 6. Removing the right thumb from the right nostril, breathe out from the right for a count of about 6. Wait for the next breath to come.
- Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhana pranayama. Continue inhaling and exhaling from alternate nostrils.
- Complete 9 rounds by alternately breathing through each of the nostrils. After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort.
Nadi Shodhana breathing helps relax the mind.
Gradually over a period of time you can increase the length of inhaling, holding, exhaling and waiting from 6 seconds each to 7 seconds and then upwards.
Benefits of Alternate Nostril Breathing (Nadi Shodhana Pranayama)
- Excellent breathing technique to calm and center the mind.
- Our mind has a tendency to keep regretting or glorifying the past and getting anxious about the future. Nadi Shodhana breathing helps to bring the mind back to the present moment.
- Works therapeutically for most circulatory and respiratory problems.
- Releases accumulated stress in the mind and body effectively and helps relax.
- Helps harmonize the left and right hemispheres of the brain, which correlate to the logical and emotional sides of our personality.
- Helps purify and balance the subtle energy channels, thereby ensuring smooth flow of life force through the body.
- Maintains body temperature.