The mother of all Pranayama ~ Alternate Nostril Breathing - 'Nadi Shodhana'

A beautiful breathing technique that helps keep the mind calm, focussed and peaceful. A few minutes of Nadi Shodhana Pranayama in a day is best to de-stress the mind and release accumulated tension and fatigue. The breathing technique is named Nadi Shodhana, as it helps clear out blocked energy channels in the body, which in turn calms the mind and the nervous system, whilst balancing its masculine and feminine aspects. (nadi = subtle energy channel; shodhan = cleaning, purification; pranayama = breathing technique). Nadi Shodhana helps relax the mind and prepares it to enter a meditative state. So, it's a great lead in to sitting in a meditation after doing a few rounds of Nadi Shodhana - I recommend 3-5 mins, then sit for at least 5-10 mins in mindfulness afterwards, extend to 15mins after a week or so. It's so easy to do and such a beautiful practice to incorporate into your day on a regular basis, benefits are endless, listed below.

Below you will see two images using the hands as a mudra with fingers pressing one nostril closed at a time, which we alternate each breath. I use another technique without the hands on the face, hands on knees that is more subtle, yet in my opinion even more effective. Give it a try ~ there's a short beginners version ‘So Hum 5mins’, a 15mins Daily Meditation and a Hatha Yoga practice 45mins for you to sample ~ until 4th April FREE to Sample several Nadi Shodhana practices here. It’s my favourite to teach because it can instantly bring a calm and focussed mind. Fantastic beginners version of meditation because it gives you something to focus on if the mind is too busy to just sit and breathe.  It can instantly drop you out of anxiousness, feeling overwhelmed or stressed.  Improves digestive function, mind focus and clarity, calms the nervous system and heart rate.

Benefits of Nadi Shodhana

• Infuses the body with oxygen

• Teaches nostril breathing over mouth breathing (which can be jaggering to diaphragmatic movement + overstimulate adrenals, nervous system)

• Clears and releases toxins

• Reduces stress and anxiety

• Calms and rejuvenates the nervous system

• Brings the mind into the present moment

• Helps to balance hormones (pituitary gland)

• Works therapeutically with cardiovascular system and heart conditions, balances heart rate

• Supports clear and balanced respiratory channels and sinuses

• Helps to alleviate respiratory allergies that cause hay fever, sneezing, or wheezing

• Balances solar and lunar, masculine and feminine energies, Yin and Yang

• Fosters mental clarity and an alert mind

• Enhances the ability to concentrate

• Brings balance to the left (logical, analytical) and right (creative, emotional) hemispheres of the brain

• Connects us with two of the three primary Nadis - Ida and Pingala, spiralling Prana (life force) from base Chakra to third eye. When these two Nadis are purified and flowing Sushumna Nadi (Kundalini) is released from base to crown, aligning all 7 Chakras.

How to do Nadi Shodhana

1. Sit comfortably with your spine tall, chin slightly tucked and shoulders relaxed.

2. Place your left hand on the left knee, palms open to the sky or in Jnana Mudra (thumb and index finger gently touching at the tips).

3. You can use Nasikagra Mudra (main pic) by place the tip of the index finger and middle finger of the right hand in between the eyebrows, the ring finger and little finger on the left nostril, and the thumb on the right nostril. We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril. Or a simpler version Nasara Mudra (pic below). Or the alternate hands in Jnana Mudra on knees - as per Day 6 on Breathe in '21 Day Challenge - this option is really subtle and in my opinion even more effective and less distractive to face and breath flow, less likely to get tired right arm.

4. Press your thumb down on the right nostril and breathe out gently through the left nostril.

5. Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.

6. Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhana. Continue inhaling and exhaling from alternate nostrils.

7. Complete 9 such rounds alternately breathing through each nostril. After every exhalation, remember to breathe in from the same nostril from which you exhaled - like an upside down V pattern with the breath. Keep your eyes closed throughout and continue taking long, deep, smooth breaths without any force or effort.

8. Caution: Whilst this breathing practice is perfect for all and has no contraindications, it is best not to be performed with Kumbhaka (an advanced practice with pauses between breaths) if you are with Heart Condition, High Blood Pressure or Peptic Ulcer.

If you are interested in exploring how you breathe, ways to improve your breathing try the 'Breathe with Me - 21 Days 10mins' playlist in my Breathe + Move with Nic online studio. On Day 5 and 6 we explore two very different versions of Nadi Shodhana, such as the above picture. Throughout the 21 days just 10mins per day exploring a variety of breathing techniques. The first 7 Days are FREE to join the online studio membership Breathe + Move with Nic, you can cancel at any time.

Below are also Nadi Shodhana practices in my Breathe + Move with Nic online studio ~ first 7 Days are FREE to join the online studio membership, you can cancel at any time:

Days 5, 6 and 16 for two very different versions in the Breathe with Me 21 Days

Nadi Shodhana 15mins - Daily Meditation

Nadi Shodhana - Alternate Nostril Breathing

Nadi Shodhana - Silken Threads

So Hum Meditation I - Beginners

So Hum II - Daily 5 min Meditation

Complete practices that include Asana, Pranayama and Meditation;

Hatha - Yin Yang & Meditation

Signature Yogalates V