Prānāyāma is the yogic practice of focusing on the breath. In Sanskrit, prāṇa means “vital life force”, and yāma means to gain control. So Pranayama is “Control of Breath”. In yoga, breath is associated with prāṇa, (which is so beautiful because it is through our breathing that we are alive)) thus, pranayama is a means to elevate the prāṇa ṣakti, or life energies in our body.

This article is part of a series, where we cover some of the breathing techniques that can help you relax and feel calmer. I often combine these breathing techniques with my meditation practice to bring variety in the meditation routines and get benefits of these breathing techniques as well. I feel very calm and centered after the pranayams. I find it easier to start my meditation with that state of mind.

In this article, we will cover Nadi Shodhana, or Alternate Nostril Breathing, or Anulom Vilom, which is one of the most powerful breathing practices with far-reaching benefits. So, let’s take a deep breath, and unlock the incredible benefits that lie within the simple act of mindful breathing. Let’s get started.

Nadi is a Sanskrit word meaning “channel” or “flow” and shodhana means “purification.” So, nadi shodhana is primarily aimed at clearing and purifying the subtle channels of the mind and body, bringing balance to the whole system.

Nadi Shodhana pranayam offers several benefits when practised regularly. It ensures that our body receives an ample supply of oxygen. It helps eliminate toxins for a healthier system. One of the key advantages of Nadi Shodhana is its ability to reduce stress and anxiety. It brings a sense of calm and rejuvenation to our nervous system. It aids in fostering mental clarity and keeping our mind alert. It also enhances our ability to concentrate and brings a sense of balance to both the left and right hemispheres of the brain.

One very interesting thing that I have tried with the Nadi Shodhana pranayam is that it works amazingly with headaches. If you have a headache, just go to your balcony or the lawn. Sit comfortably and peacefully. Take a few deep breaths and then start with your nadi shodhana pranayam. You will be amazed that how significantly your headache will reduce after about 10 to 15 minutes. I have tried it many times and everytime it works without fail. You can try it for yourself and see the magic. Do let me know your experience in the comments below.

The benefits are immense and I can’t possibly list all of them. Now, Let’s get to the practice.

It’s better to practice Nadi Shodhana on an empty stomach. The early morning is an ideal time. Also, please avoid the practice if you’re feeling sick or congested. Keep your breath smooth and even throughout the practice.

Here are the key steps:

• Getting Ready: Choose a comfortable seated position – either cross-legged on the floor, or in a chair with your feet flat on the floor. Allow your spine to lengthen so that your back, neck, and head are erect throughout the practice. Gently close your eyes.
• Awaken the Body: Begin by taking a full, deep inhalation followed by a slow, gentle exhalation. In this way, practice several rounds of full, slow and deep breaths to help awaken the Prana or the energy system of the body.
• Vishnu Mudra: Using the Vishnu Mudra during the pranayama boosts its benefits. To form the mudra, fold the tips of the index and middle fingers inward until they touch the palm while the other 3 fingers remain extended. This is Vishnu Mudra. It is always done with the right hand as a symbol of receiving energy. When using Vishnu mudra during Nadi Shodhana You will alternately use the thumb to close the right nostril and the ring and pinky fingers (together) to close the left nostril.
• Inhale through the left nostril: Use the right thumb to close the right nostril. Keeping the right nostril closed, inhale gently through the left nostril deep into the belly. Hold it briefly at the end of inhalation.
• Exhale through the right nostril: Now, Use the ring and pinky fingers of the right hand to gently close the left nostril and simultaneously release the right nostril. Exhale through the right nostril. Pause gently at the end of the exhalation.
• Inhale through the right nostril: Keeping the left nostril closed, inhale once again through the right nostril
• Then again, use the right thumb to close the right nostril as you release the left nostril. Exhale through the left nostril. Pause gently at the bottom of the exhalation.

This is one cycle. The same pattern continues for each additional round: inhale through the left nostril, exhale through the right nostril, inhale through the right nostril, exhale through the left nostril.

Continue this breathing pattern for few more rounds keeping your focus and awareness on the breath.

When you are ready to close your practice, complete your final round of Nadi Shodhana with an exhalation through the left nostril. Relax your right hand and place it comfortably in your lap as you take several slow and deep breadths.

Take a moment to silently notice the effects of the practice. Now, gently open your eyes.

Continuing to maintain the awareness of the sensations within. When you feel ready, slowly rise up and offer your full presence and focus to the rest of your day.

Nadi Shodhana can be immensely rewarding, even when practiced for as little as 5 to 10 minutes daily. I do it before starting my meditations. You can try the same too. Please share your experiences with me in the comments below. I would love to hear from you.