Nadi Shodhanam
(This is an excerpt from a University Of Metaphysical Sciences course at www.umsonline.org, please feel free to visit the school website)
The practice of yoga breathing through alternate nostrils is called nadi shodhanam. In this technique the flow of air is deliberately changed back and forth from one side or the other, by closing one nostril or the other with the fingers. This is practiced with diaphragmatic breathing (belly breathing). This exercise is designed to deactivate the ida and pingala, and cause the prana to flow through the sushumna nadi primarily, thus activating kundalini.
The scientific proof is in. It has been found that one nostril is easier to breathe through than the other at any particular time and it alternates every two to three hours every day. The nasal cycle corresponds with brain function. Electrical activity of the brain is greater on the opposite side of the nostril that is less congested. The right nostril energizes the left side of the brain which controls logic and verbal activity. The left nostril energizes the right side of the brain which controls creative activity. Also, certain diseases and mental imbalances can be related to one nostril or the other being congested too long. For instance, prolonged breathing through the left nostril (over many years) will cause asthma. Prolonged breathing through the right nostril is believed to induce diabetes. They attempted to balance the left and right should be done for meditation purposes only. Breathing through one nostril or the other all day is not recommended.
1. Sit erect in a chair or in a cross-legged or lotus position. Using a kneeling bench is also acceptable.
2. With the right hand, fold your index and middle fingers, rest them on the bridge of the nose if you want to, and use the right thumb to close the right nostril and the ring finger to close the left nostril.
3. With right nostril closed, exhale completely in a smooth steady fashion through the left nostril.
4. At the end of exhalation, close the left nostril with the ring finger, open the right nostril and inhale slowly for the same duration as the exhale.
5. Close the right nostril and exhale through the left nostril again for the same duration as the inhalation.
6. Do this cycle of inhalation through the right nostril and exhalation through the left nostril two more times.
7. At the end of the third inhalation through the right nostril, exhale through the same nostril, keeping the left nostril closed.
8. At the end of exhalation through the right nostril, close the right nostril and inhale through the left nostril. Repeat the cycle two more times.
Three cycles through these steps is considered a “round.” Between rounds take three breaths through both nostrils. When doing this exercise, breathe slowly and gently. There should be no sound being made by the breath. Less turbulence is better. Do not make this technique strenuous or stressful. This is a meditative breath. Also, do not let the mind wander to other thoughts. Concentrate on the breath itself. This is a very centering technique and can put the person practicing it into a deep trance. Nadi shodhanam is a study of the self rather than a mechanical exercise.
This exercise is summarized as this:
Three cycles of exhalation through the left nostril and inhalation through the right nostril.
Three cycles of exhalation through the right nostril and inhalation through the left nostril.
Inhalation and exhalation is of the same duration each throughout this exercise.
Breathing should be diaphragmatic with no sense of exertion. Breathing should be relaxed. With practice, lengthen the duration of inhalation and exhalation.
Here are two more variations:
Purification Breath(purification of blood and nervous system, use diaphragm to force breathing)
- Inhale from bottom-up, filled the glass (four counts)
- Pause (as long as possible)
- Exhale with force (one count), while bending over and facing the floor, bringing the head below the belly, force every last bit of breath out, if necessary cough the last breath out, pull diaphragm up and back toward the spine with a sucking motion up into the throat as if trying to pull the diaphragm up into the chest
- Pause (as long as possible)
- Allow breath to come back in regularly
- Repeat steps 1 - 5
This breath helps with purification and also weight loss. It also helps with bringing your spiritual powers (siddhis) into your consciousness. The weight-loss benefits come with the pause after the exhalation in all breathing exercises where the exhalation is forced out and the empty pauses are held for as long as possible. What happens as the exhale breath is held out (the empty pause, Bahya Kumbhaka) is that the blood rushes around trying to find energy. It gobbles up whatever it can fined, like fat tissue, toxins, unused glucose, etc. Once it is in the bloodstream and oxygen is reintroduced, the blood discards the substitute energy and it can be carried out of the body. Drink plenty of water afterwards, for this is a detoxification exercise. If you want to lose weight in certain areas, stretch that spot while doing this breathing exercise. The blood will rush to that area and focus on it because stretching is actually creating a mini-injury to the muscle tissue in that particular stretch. The blood always rushes to repair injuries.
Breath Of Fire, Bhastrika Pranayama
(strengthen, purify, revitalize entire body systems, use diaphragm to force breathing, this exercises is also known as the “Bellows” pranayama)
The diaphragm works like a bellows, forcing air out. The inhalation is forced, not passive, and the exhalation is also forced. Seven to twenty one cycles are done, with a rest for a moment before another cycle is attempted.
- Inhale
- Using diaphragm, force air in and out in rapid repetitions with emphasis on the out breath. Often this is done with the sound of Shhh on the out breath. It can also be done with the sound Ha or Ho on the out breath.
- Inhale deeply
- exhale rapidly with force, pull diaphragm up and toward the back
- Pause
- take a few recovery breaths (normal breathing) before starting another round
- repeat steps 1-6
This breath cleanses the body and strengthens the lungs. It creates intense heat in the entire body and cause is energy to burn up. Purify his blood, increases circulation, and restores the body’s vitality. Induce a sweating. If you only have five minutes a day to devote to probably on, this is the exercise to do.