Pranayama - yogic breath

Alternate Nostril Breath or Nadi Shodhana is one of the most basic and common yoga breathing exercises. It is mentioned in a number of Hatha Yoga texts – such as Vasishtha Samhita – as prana shuddhi, a preliminary exercise to cleanse the life force channels. Life force, called prana in Sanskrit (chi or qi in Chinese), is said to be the organising force that creates order – and good health – in the physical body.

Breathing techniques have been studied for thousands of years, yet in modern society most people are not aware of their breath unless they have breathing problems or have to run up a flight of stairs. In yoga, the study and practice of breath – pranayama – is essential for boosting health and plumbing the depths of our being.

When we consciously slow down our breath we can directly control our primitive brain, activating our relaxation response (called the parasympathetic nervous system). This in turn improves digestion, our immune system, and our reproductive function. It lowers heart rate and blood pressure, and balances blood sugar. The Relaxation Response – extensively researched and popularized by Dr Herbert Benson in the 1970′s – is now thought to be critical for stress management and optimum health.

Research in the late 90′s showed that Alternate Nostril Breath improved the balance of activity between the left and right brain hemispheres. This could mean we have greater access to our full range of mental faculties (i.e. “linear/word” as well as “lateral/spatial” thinking), and also has implications in treating depression. Neuroscientist Prof Richard Davidson found that depressed people tend have brain activity biased towards the right hemisphere.

How to do Alternate Nostril Breath

1. Sit comfortably in an upright position, with spine straight and chest open.
2. Place forefinger and middle fingers of right hand on the point between the eyebrows.
3. Close the right nostril with the right thumb, breathe gently in through the left nostril.
4. Now close the left nostril with the ring finger of the right hand, release the right nostril and breath gently out.
5. Breathe in through the right nostril.
6. Close the right nostril and breathe out through the left nostril.
7. Repeat for as long as is comfortable.

Here is a video to help you along:

By practising Alternate Nostril Breath every day, you will soon notice subtle – but very profound – changes in your health, your mental states, and your ability to cope with stress. Try it!

Of course, the best way to learn is by direct teaching – this is the traditional way. So if you want to learn Alternate Nostril Breath as part of your health and wellbeing plan, contact me and I can guide you through beginning, intermediate and advanced stages of this classic yoga breathing exercise.

If you have any questions, you can ask them in the comments section below!

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