Nadi Shodana (Alternate Nostril Breath) | Balance and Integration
Image | Emily French Photography
Balance is a key part of any yoga practice, and of our wellbeing in general. A central consideration is the balance between activity and rest. In the yoga tradition, balance is often expressed through the complementary pair of solar and lunar forces. It represents a harmony of complementary energies, like masculine and feminine, activity and receptivity, giving and receiving.
WHAT IS NADI SHODANA?
Nadi* Shodana, or Alternate Nostril Breath, helps us to slow down and tune into the balance of our breath. Our unconscious breath often holds biases and habits; through observation of rhythm, texture and flow in our inhalation and exhalation, as well as between the solar (right) and lunar (left) sides of our bodies, we reveal these grooves of unconscious patterning. As we grow the breath to become smoother and more fluid, differences on the two sides also ease towards harmony. When our breath is at peace, we naturally open up to more equanimity in our perception and experience of any given circumstance.
* Nadi is a Sanskrit word meaning 'to flow' (with the same root as Pra*na*, 'vital energy flow' or 'life force'). Nadis are the subtle channels of energy through the body: the yoga tradition identifies something in the range of 72,000 nadis. The three major channels are known as Pingala (Solar), Ida (Lunar) and Shushumna Nadi ('Most Gracious'), the primary channel aligned with the flow of the central nervous system.
WHAT HAPPENS DURING NADI SHODANA?
By using the thumb and (traditionally) ring fingers, the intake and release of breath is alternated between the nostrils. We breath in this circular pattern by inhaling through one nostril, smoothly exhaling through the second side, then inhale through the same second side, before releasing the exhale out the first nostril. The breath is never tense, and generally flowing at about 50% of one’s breath capacity. Once familiar with this patterning, incorporating a light Ujjayi breath can amplify the focus and integration of each breath, physiologically and mentally.
There are various approaches to nadi shodana which shift the subtler impacts of the breathwork - some more stimulating in intention, some more calming. There are variations also which include controlled retention of breath, bringing the body into a deeper experience of energetic integration.
WHY PRACTICE NADI SHODANA?
Nadi Shodana reminds us that harmony is not a static place; it is an attitude of discernment, rising from patiently listening and adjusting, moment to moment. Do you sense a disparity between the left and right in-flow or out-flow of breath? Are there kinks, or parts which feel rushed? Where does the breath feel most delicious? When we practice being facilitators of our own flow of attention, we can begin to more efficiently and generously guide our energy where it is useful - including the way we connect with ourselves, and each other. This is truly the progression and expression of yoga - 'to yoke' - on the mat, and in Life.
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The health of our breath is intimately linked to the health of our bodies. Particularly during this year of COVID, post-lockdown adjustment, and in the continuing relating to the health of our respiratory system, let us appreciate every breath with gratitude and wakefulness.
Developing a steady, unwavering relationship with our breath offers the most reliable and ever-present anchor in a fluctuating, unpredictable world. Whether it's for 30 seconds or 30 minutes, spend some time breathing with care today. It is an act of love and respect for the body you are granted.
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Want to get started?
Settle into a short & sweet 6 minute breath-presencing practice, and see how you feel!
Image | Emily French Photography
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