Balancing Energy with Breath

Alternate Nostril Breathwork - Nadi Shodhana

Of all the breathwork (pranayama) practices I have experienced and explored, alternate nostril breathing (nadi shodhana) is one that I find incredibly beneficial as a daily practice, particularly before meditation.  It is a balancing pranayama that helps restore equilibrium to where imbalances may lie in the body and mind.  It can provide that all important opportunity to draw awareness inwards, to ground, quieten and become present.

The Philosophy!

The Sanskrit word “nadi” means flow, it is used in yogic philosophy to describe the subtle pathways through which energy (prana) flows through the body, we could think of them like little rivers.  The fundamental nature of these nadis are to flow freely like water, when they do it contributes to our overall health and wellbeing, if they are blocked or congested we may feel that way too.

In yogic texts it is said that there are 72,000 of these subtle channels of which three are the most important - Ida, Pingala and Sushumna, running along the length of the spine. The Ida and Pingula nadis connect to the left and right nostril respectively and spiral around the central Sushumna channel, crossing at the chakra centres (energy wheels) of the body.

The Sanskrit word “Shodhana” means cleansing, so the breathwork practice of Nadi Shodhana means nadi cleansing.  The practice helps purify the nadi channels and balance the energy between the right and left side of the body so that prana can flow smoothly.  As the two sides of the body synchronise, the mind calms, energy flows and is drawn through the central channel - Sushumna nadi.

The two sides of the body - Solar and Lunar energy

The Ida Nadi flows from the base of the spine (root chakra) to the left nostril, it connects to the right side of the brain, the feminine, yin, lunar (moon) energy..

The Pingala Nadi flows from the root chakra to the right nostril, it connects to the left side of the brain, the masculine, yang, solar (sun) energy.

The Sushumna Nadi flows from the root chakra up the spine through the centre of the all the chakras.

Throughout the day our breathing shifts between being dominant/active in either the Ida or Pingala side and it changes approximately every 90 minutes. During moments of transition the two become equal.  As these two sides have different energy qualities where the more dominant and open breath is will affect how we feel physically, emotionally and mentally across the day. Just the like the turning wheel of the seasons in nature, we have our own inner cycle of subtle movement and change too.

The feminine, moon quality of the Ida Nadi is cool, calm and nurturing, we could associate it with the colour white.  Connecting to the right brain hemisphere it is where intuition and creativity can flow. It's inward energy creates the perfect space for rest, replenishment and for our meditation, breathwork and mantra practices. However, when Ida is dominating we may feel lethargic, depressed, fatigue and a lack of assertiveness. 

In contrast the masculine, sun quality of the Pingala Nadi is warm and stimulating, we could associate it with the colour red.  Connecting to the left brain hemisphere it is associated with the active senses, its outward moving energy creates the ideal space for physical activity and analytical thinking. However when Pingala is dominant we may feel restlessness, agitation, tension and over assertiveness.

It can be really useful and fascinating to simply start to become aware of our own rhythm of breath and energy by observing across the day if we are more open or closed in the left or right nostril. It may even help us optimise the best time for certain activities. Beyond that we can use the breathwork practice of alternate nostril breathing as needed to release stress, recentre and create a sense of balance and calm through the body and mind.

The Practice of Nadi Shodhana

As with all practices, work with what feels right and comfortable for you, keeping the breath slow, relaxed and fluid throughout the practice.

Seat - take a comfortable seat, spine long and gently close your eyes or find a soft gaze.

Breath - connect to the breath, quietly observing and giving it space to gradually settle into a smooth, soft and even pace.

Hand position (mudra) - to close off each nostril as you alternate between the left and right side use a gentle touch. On the right hand fold the index and middle fingers to the palm so you can use the thumb to close the right nostril and the ring/little finger to close the left, alternatively you can place the right index finder and middle finger at the centre of the eyebrows (third eye).

Start the practice - close the right nostril with your thumb and inhale through the left, then close your left nostril with your ring/little finger and exhale through the right. Inhale through the right, close it and exhale through the left. This is one round, repeat as desired, maybe between 5-10 rounds.

The ‘starting” nostril can be determined by the time of day:

 - right at night

 - left in the morning

Close the practice - finish with an exhale through your left, relax your hands and remain present to the effects of the practice on your body and mind. Take a moment to slowly open your eyes and adjust back into your surroundings.

There are contraindications for this practice so best to do your own research and consultation where needed first. eg high blood pressure, epilepsy, heart problems, nasal congestion or recent nasal surgery.