Nadi Shodhana – Nostril Breathing

by | Nov 9, 2023 | General Wellbeing

Breathing your way through life with Nadi Shodhana

Nadi Shodhana, also known as alternate nostril breathing, is a breathing technique that involves inhaling and exhaling through alternate nostrils.

According to yogic tradition, practising Nadi Shodhana before bed can provide several benefits, including:

  1. Calming the mind: Nadi Shodhana helps to regulate the breath, which in turn calms the mind and may help reduce anxiety.
  2. Improving sleep quality: The calming effect of Nadi Shodhana can also help to improve the quality of sleep, making it easier to fall asleep and stay asleep throughout the night.
  3. Reducing stress: Nadi Shodhana is a form of pranayama, or yogic breathing, which has been shown to reduce stress levels in the body.
  4. Balancing the nervous system: By regulating the breath and calming the mind, Nadi Shodhana helps to balance the sympathetic and parasympathetic nervous systems, which can lead to improved overall health.

Overall, practicing Nadi Shodhana before bed is said to be a simple way to promote relaxation, reduce stress, and improve sleep quality.

How to practice Nadi Shodhana Nostril Breathing:

Step 1: Find a Comfortable Seated Position

  • Sit down in a comfortable and quiet place. You can sit cross-legged on the floor or in a chair with your feet flat on the ground.
  • Keep your back straight but not rigid. Place your hands on your knees or in your lap with your palms facing up.

Step 2: Nasal Hand Positioning

  • Using your right thumb, gently close your right nostril.
  • Place your right ring finger near your left nostril, but don’t close it just yet. You’ll use your ring finger to control the left nostril.

Step 3: Begin the Breathing Cycle

  • Close your eyes if you’re comfortable doing so.
  • Start by taking a deep breath in through both nostrils.
  • Close your right nostril with your right thumb, and exhale gently and completely through your left nostril.

Step 4: Inhale Through the Left Nostril

  • Keeping your right nostril closed, inhale slowly and deeply through your left nostril.
  • Fill your lungs comfortably with air.

Step 5: Switch Sides

  • Close your left nostril with your right ring finger, simultaneously releasing your right nostril.
  • Exhale slowly and completely through your right nostril.

Step 6: Inhale Through the Right Nostril

  • Keeping your left nostril closed, inhale deeply and slowly through your right nostril.

Step 7: Repeat the Cycle

  • Close your right nostril with your right thumb and release your left nostril.
  • Exhale through your left nostril.
  • Inhale through the left nostril.
  • Close your left nostril and release your right nostril.
  • Exhale through your right nostril.
  • Inhale through the right nostril.
  • Close your right nostril and release your left nostril.
  • Exhale through your left nostril.

Step 8: Continue the Cycle

  • Continue this alternating breathing pattern, focusing on slow, deep breaths.
  • You can repeat the cycle for as long as you like, but starting with 5-10 minutes is a good practice.

Step 9: Finish

  • To conclude, after completing an exhale through the left nostril, release your hand and breathe normally for a few breaths.

So, there you have it. A super simple, quick and easy way to breathe your way to a better life. If you want to know more about how Nadi Shodhana can help you relax and unwind, have a chat to one of our practitioners during your next visit.

See you in clinic soon.