Nadi Shodhana: Benefits, Techniques, and How to Practice Alternate Nostril Breathing

How Do You Breathe Through One Nostril Yoga?

In yoga, breathing through one nostril, primarily known as Nadi Shodhana (Alternate Nostril Breathing), is a foundational pranayama technique that involves intentionally directing airflow through one nostril at a time using specific hand positions to achieve physiological and mental balance.

Understanding Unilateral Nasal Breathing in Yoga

Unilateral nasal breathing in yoga refers to the practice of consciously inhaling and exhaling through one nostril while temporarily closing the other. This technique is most prominently featured in Nadi Shodhana Pranayama, often translated as "alternate nostril breathing." While the term "one nostril yoga" might suggest continuous breathing through a single nostril, the common yogic practice involves alternating between the left and right nostrils in a regulated pattern. This practice is deeply rooted in yogic philosophy, aiming to balance the body's energy channels (nadis) and influence the autonomic nervous system.

The Physiological & Neurological Basis

The efficacy of unilateral and alternate nostril breathing is supported by modern understanding of anatomy and physiology:

• Autonomic Nervous System Modulation: Our breathing patterns directly influence the autonomic nervous system (ANS), which controls involuntary bodily functions.
  • Right nostril breathing (Surya Bhedana) is often associated with stimulating the sympathetic nervous system, increasing alertness, metabolic rate, and body temperature. This aligns with the "pingala nadi" in yogic philosophy, representing solar energy.
  • Left nostril breathing (Chandra Bhedana) is linked to activating the parasympathetic nervous system, promoting relaxation, reducing heart rate, and cooling the body. This corresponds to the "ida nadi," representing lunar energy.
  • Alternate nostril breathing (Nadi Shodhana) aims to balance these two branches, fostering a state of equanimity and mental clarity.
• Nasal Cycle: The human body naturally undergoes a nasal cycle, where one nostril becomes more congested and restricts airflow while the other is clearer, typically alternating every 2-3 hours. Yogic practices leverage and intentionally manipulate this natural physiological rhythm.
• Brain Hemispheres: Research suggests a connection between nostril dominance and brain hemisphere activity. The left nostril is often linked to the right brain hemisphere (creativity, intuition), and the right nostril to the left brain hemisphere (logic, analytical thinking). Consciously alternating airflow may help integrate and balance these functions.

Step-by-Step Guide to Nadi Shodhana (Alternate Nostril Breathing)

Nadi Shodhana is the primary method for practicing unilateral breathing in yoga. Follow these steps for effective execution:

• Preparation:
  • Find a comfortable, seated position with a straight spine (e.g., Sukhasana, Padmasana, or seated on a chair with feet flat).
  • Relax your shoulders and jaw.
  • Ensure your environment is quiet and free from distractions.
• Hand Position (Vishnu Mudra):
  • Bring your dominant hand up towards your face.
  • Curl your index and middle fingers into your palm, leaving your thumb, ring, and pinky fingers extended.
  • Your thumb will control the right nostril, and your ring finger will control the left nostril.
• The Breathing Technique:
  1. Exhale completely.
  2. Close your right nostril with your thumb.
  3. Inhale slowly and deeply through your left nostril for a count (e.g., 4 counts).
  4. Close your left nostril with your ring finger (both nostrils are now closed).
  5. Hold your breath gently for a comfortable count (e.g., 8 counts – optional, for advanced practitioners, maintain a 1:4:2 ratio for inhale:hold:exhale).
  6. Release your thumb from the right nostril and exhale slowly and completely through your right nostril for a count (e.g., 8 counts).
  7. Inhale slowly and deeply through your right nostril for the same count (e.g., 4 counts).
  8. Close your right nostril with your thumb (both nostrils are now closed).
  9. Hold your breath gently for the same comfortable count (e.g., 8 counts – if practicing retention).
  10. Release your ring finger from the left nostril and exhale slowly and completely through your left nostril for the same count (e.g., 8 counts).
  11. This completes one round of Nadi Shodhana. Continue for 5-10 rounds, always ending with an exhale through the left nostril.
• Common Mistakes to Avoid:
  • Forcing the breath: Breathing should be smooth, quiet, and effortless.
  • Slouching: Maintain an upright posture to allow for full lung expansion.
  • Pressing too hard: Use light pressure to close the nostrils.
  • Holding breath uncomfortably: If breath retention (kumbhaka) is challenging, omit it and simply focus on the inhale/exhale.

Benefits of Practicing Unilateral Nasal Breathing

Regular practice of Nadi Shodhana offers a range of physiological and psychological benefits:

• Mental Clarity and Focus: By balancing the nervous system, it helps quiet the mind, improve concentration, and reduce mental chatter.
• Stress Reduction and Relaxation: Activates the parasympathetic nervous system, lowering heart rate, blood pressure, and reducing the "fight-or-flight" response. It is an excellent practice for anxiety management.
• Respiratory Health: Improves lung capacity and efficiency, strengthens the respiratory muscles, and can help clear nasal passages.
• Balancing Energy: According to yogic texts, it balances the prana (life force) in the ida (left, cooling) and pingala (right, heating) nadis, leading to overall energetic harmony.
• Improved Sleep Quality: The calming effect on the nervous system can facilitate falling asleep and improve sleep depth.

Considerations and Best Practices

To maximize the benefits and ensure safety, keep the following in mind:

• Consistency is Key: Regular, even short, daily practice yields the best results.
• Gentle Approach: Never force your breath or strain. The practice should be calming and comfortable.
• Listen to Your Body: If you feel dizzy, lightheaded, or uncomfortable, stop the practice and rest.
• Contraindications: Individuals with severe nasal congestion, active colds, uncontrolled high blood pressure, or heart conditions should consult a healthcare professional and a qualified yoga instructor before practicing pranayama, especially with breath retention.
• Guidance from an Expert: While this guide provides detailed instructions, learning Nadi Shodhana from a certified yoga instructor can provide personalized feedback and ensure proper technique.