Breath Focus: Alternate Nostril Breathing
a.k.a. Nadi Shodhana or Nadi Suddhi
Vishnu Mudra - we’ll use this as we practice Nadi Shodhana (Alternate Nostril Breathing)
“There’s always two sides to the coin if you have the patience to see.”
—Kathryn Budig
What breathing taught me about balance
Life improves when breathing improves. It’s not that all your problems will go away when you breathe in a more balanced, full way - no, but you’ll have more resilience to deal with the difficulties of life. You’ll feel and function better when you breathe well (what does that mean? Here’s one of my past posts on what it means to take a deep breath). I have asthma and I know the truth of this very acutely, but I’m saying this for everyone: there’s more to breathing than just inhaling and exhaling. There’s posture, the texture and quality of the breath, the length of it, where the breath expands in your body when you inhale, how you focus your mind when you breathe.
It’s amazing how something so automatic and key to survival as breathing can be made so layered and nuanced in a practice like yoga. It doesn’t have to be difficult, though. In fact, if it’s difficult, you probably aren’t benefiting from it. So, my number one advice here is, if it doesn’t feel right, or if it creates more tension and stress, stop. Modify your approach, or move on.
Keep it simple, if you’re constantly questioning whether you’re doing it right. Keep it short if you feel you don’t have time for pranayama practice. But remember, simple and short can still be powerful. Simple and short practices, when done consistently can definitely help you make shifts for the better.
So in light of that, let’s explore Nadi Shodhana, which is also sometimes referred to as Nadi Suddhi, or Alternate Nostril Breathing. The name of this practice translates into purification of the nadis (channels of subtle energy in the body, similar to the concept of meridians in Chinese Medicine). Nadi Suddhi brings balance between the right and left sides of the body and brain, and between the opposing forces in the body in general.
How to do Nadi Suddhi (a.k.a. Nadi Shodana)
There are some variations to this, but here are a couple of articles describing how to practice Alternate Nostril Breathing: one with a video and another one with just text.
Both articles give different advice on how long to practice. The former says a minimum of 5 minutes, up to a maximum 10-15 minutes. The latter suggests 5-10 cycles, which will last varying amounts of time depending on how long your breath is (though he recommends keeping the length of inhales and exhales consistent).
Also, you’ll notice in the two linked articles above, the former shows a variation of Nadi Suddhi done with the right hand in Vishnu Mudra, while the latter shows a variation with the index and middle fingers of the right hand resting on the third eye. This can be a little more stabilizing since those two fingers on the forehead create a sort of anchor, but some say that Vishnu Mudra offers its own benefits. I invite you to try both!
In this beautiful post on Nadi Shodhana, fellow Substacker @Michele White guides us through yet another variation of the practice that allows us to experience the effects of emphasizing the effects of directing the breath in one direction or the other instead of going back and forth as in the articles linked above. Thanks, Michele, for also providing some lovely visuals to help us understand the theory behind the practice, too:)
Of course, it’s pretty hard to read along and practice, so if you’d like some audio guidance while you do it, here it is:
Benefits? Does it really do anything?
You might be thinking, this all sounds magical and mystical, but does research show any evidence that this practice has benefits? Check out some articles that link to research here and here on the Nadi Shodhana.
Of course, we could read and talk about Nadi Shodana all day, but it’s meant to be experienced! So what do you think? Have you tried this practice before and if so, what does it do for you? Please comment below if you have anything to share with this yoga community about it, so that readers don’t just have to take my word for it (plus, many mamas don’t have much time to read the research:)
Either way, I encourage you to try it, and not just once. Every day, every moment, our physical and mental state varies. Our stress levels fluctuate, changes come to our lives, our moods shift, our hormones shift, our kids change and grow - our lives, which are the backdrop for our yoga practice, change constantly. So don’t be surprised when your experience of a particular yoga technique feels a little different now and then.
Plus, it takes patience and focus to do Nadi Shodana. You might find that there are times that you feel antsy sitting there and doing this subtle practice. If you feel restless while doing this practice, it might help to get in some movement or physical activity beforehand to help you feel more settled - a few yoga poses, sun salutations, or just some walking can do a lot to help you stay grounded while sitting to do this practice.
Even if you’re not sure about the subtle effects of Alternate Nostril Breathing, you may notice that the practice helps to lengthen and relax the breath since exhaling through one nostril at a time slows down the flow of air.
Tips for comfort and ease
Chances are, if this is the first time you’re going to try Alternate Nostril Breathing, it will feel a little awkward or even uncomfortable. Here are some tips to help you feel more comfortable and at ease during the practice:
Make sure your nasal passages are clear. If you have some congestion, using a neti pot or saline spray can help. Sometimes those don’t clear congestion right away. In my experience, some movement that brings warmth and circulation to the body can also clear congestion. You choose! It might be a few sun salutations, jumping jacks, going for a walk, or even dancing in your living room.
If you’re not accustomed to sitting still for more than a minute, you could benefit from placing a small pillow, cushion, or folded blanket under the sitz bones. This will make it easier to sit up without slouching. The easier it is to sit up with a lengthened spine, the easier it is to relax the shoulders away from the ears, and this open, relaxed posture facilitates more easeful breathing.
Before you dive right into the practice, take a few slow, deep breaths. Use those breaths to check in with your body and mind, to get centered, and just generally transition from whatever you were doing beforehand so that you can be more fully present.
Happy breathing! I truly hope you give this practice a try. I admit, it’s not always immediately fun and gratifying, but it will most likely pay off if you stick with it. Of course, if you have any doubts about how you’re doing it, I recommend consulting with a yoga teacher for more hands-on guidance. Also, if you have any chronic health conditions, it’s advisable to speak with your doctor about trying practices like this (though the practice might help your condition, it’s a good idea make sure that it’s appropriate for your body).
Let me know how it goes and if you have any questions. Next week, I’ll post about a restorative yoga pose that ties in with our seasonal theme of curling inward. You can read about that here.
My favorite!!! ❤️