November Pranayama Spotlight: Nadi Shodhana Pranayama - A Breathing Technique Guide

Nadi Shodhana Pranayama, or Alternate Nostril Breathing, is a wonderful breathing technique which helps calm the mind. Utilising both sides of the brain, this breath asks for total focus which helps allow wandering minds to rest. This breathing technique guide will not only teach you how to use NSP but also highlights the numerous benefits it can have.

Mental Benefits:

NSP can be majorly beneficial to the mind. As with many deep breathing techniques, NSP reduces stress and anxiety by lowering emotional tension and providing the mental space and physical time to quiet a busy mind. As this technique also utilises coordination between the mind and body through the rhythm of breath, it encourages the mind to focus on one task thereby relieving the brain of mental clutter.

This technique also encourages an increased flow of oxygen to the brain, helping to decrease brain fog. Whilst the physical aspect of the technique encourages the use of both hemispheres of the brain.

Physical Benefits:

Although the mental benefits of NSP are numerous, the benefits of NSP extend into the physical too.

As with most slow rhythms of breath, NSP activates the parasympathetic nervous system. The system that basically tells our bodies that it's okay to relax, danger has passed, and it's safe to drop our guard and even fall asleep. Activating the PSNS lowers the heart rate, drops blood pressure, and decreases spikes in stress hormone production. Taking 10 rounds of NSP can actively decrease stress within moments!

The actual act of breathing deeply also conditions the lungs and supporting respiratory muscles to strengthen. Allowing you to take deeper, bigger breaths in time.

Breathing Technique Guide:

NSP is a fairly simple technique. Follow the steps below to have a go.

1. Find a comfortable seat and bring your right hand to your face. Place your first two fingers on your third eye between your eyebrows. Option to close your eyes.

2. With your thumb, seal the right nostril and hover your ring finger over the left nostril.

3. Inhale deeply through the left nostril.

4. Retain the breath for a short moment whilst sealing the left nostril with your ring finger and releasing your thumb from your right nostril.

5. Exhale slowly through the right nostril.

6. Pause and repeat, switching nostrils for every round of breath. For instance on your second side, you'll inhale through the right nostril, and exhale through the left. Repeat between 4-10 rounds.

7. To finish, drop the hand and take two deep rounds of breath through both nostrils.

NSP can be a wonderful technique to start your yoga practice with. Traditionally done after a few rounds of deep breath, it can help focus the mind and deepen the breath, readying the body for movement. YWL's classes always contain pranayama techniques, such as NSP, to cultivate a fulfilling yoga practice. To book a class visit our website.