Home >> Meditation >> Basic Procedures for Alternate Nostril Breathing
NADI SHODHANAM
This pranayama is called Nadi Shodhanam. It should be done at least twice a day, morning and evening. It can also be practiced in the middle of the day on an empty stomach (the mid-day pattern is determined by which nostril is active and which is passive at the time of practice). It's practiced in a cross-legged position, with asanas and relaxation performed beforehand.
E= exhale I= inhale
VARIATION 1
This variation is very refined. It requires more manipulation of the nostrils and, because of this, beginners may not find it suitable. If you choose this variation, it can remain as your primary practice.
MORNING
Nostrils:
Left | Right
E
I
E
I
E
I
E
I
E
I
E
I
3X through both nostrils
MIDDAY
Active Passive
Nostrils:
Left | Right
E
I
E
I
E
I
E
I
E
I
E
I
3X through both nostrils
NIGHT
Nostrils:
Left | Right
E
I
E
I
E
I
E
I
E
I
E
I
3X through both nostrils
VARIATION 2
This variation is easier to remember and monitor. The inhalation and exhalations must be done as a full breath.
MORNING
Nostrils:
Left | Right
E
I
E
I
E
I
E
I
E
I
E
I
X3 through both nostrils
MIDDAY
Active Passive
Nostrils:
Left | Right
E
I
E
I
E
I
E
I
E
I
E
I
E
I
X3 through both nostrils
NIGHT
Nostrils:
Left | Right
E
I
E
I
E
I
E
I
E
I
E
I
E
I
X3 through both nostrils
VARIATION 3
This variation requires the least manipulation of the nostrils and can be good for those just starting out.
MORNING
Nostrils:
Left | Right
E
I
E
I
E
I
E
I
E
I
E
I
X3 through both nostrils
MIDDAY
Active Passive
Nostrils:
Left | Right
E
I
E
I
E
I
E
I
E
I
E
I
X3 through both nostrils
NIGHT
Nostrils:
Left | Right
E
I
E
I
E
I
E
I
E
I
E
I
X3 through both nostrils
1.- Sit in a cross-legged position with the neck, trunk, and spine in alignment.
2.- Find out which nostril are you going to breath from. The starting nostril is always the passive one. These changes depend upon the time of the day - morning, midday, or night.
3.- Breathe fully using the navel. The breath should be smooth and not forceful, with the inhalation and exhalation equal in duration.
4.- The mudra is done by bending the index and middle fingers towards the palm and using the thumb and ring finger to close the nostrils. Make sure that you don't bend yourself forward to reach the hand. The hand goes to you, not you to the hand. You should be in a perfect sitting position.
5.- The pressure on the nostrils doesn't have to be hard. It should be gentle.
6.- Continue inhaling and exhaling until you have completed one full round, then breath deeply through both nostrils.
7.- After choosing the variation, and once you are able to make equal and smooth inhalations and exhalations, allow yourself to move forward by making the process slower, more consciously focused, and smother. If you can do that, you are ready for the next level.
INTERMEDIATE LEVEL OF ALTERNATE NOSTRIL BREATHING
The intermediate level is done by practicing three rounds of Nadi Shodhanam, and then taking three breaths (or more if needed) through both nostrils to recover the natural internal breathing.
After the first three rounds, the second round starts with the opposite nostril. The nostrils are alternated so that the third round starts with the same nostril as the first round.
As you progress in this practice, you will probably want to dedicate more time and attention to it. The goal is smooth and serene breath, you never want it to be uncomfortable or forceful.
All breathing techniques can be practiced twice daily. To obtain optimum results, they should be practiced after performing yoga asanas.
All of the breathing techniques will allow you to reach a meditative state. They also awaken sushumna, the central channel, the path to elevated states of being.
Most of the Pranayama techniques are easy to do and very powerful. Click on the link below to find more Pranayama techniques:
