Nadi Shodhana
**NOTE: The retention phase listed below should NOT be practiced by children or those who are pregnant.
If you experience any dizziness with this practice, reduce the counts listed below.
Nadi Shodhana Pranayama is also known as “alternate nostril breathing” or “sweet breath”. This is a more advanced type of pranayama and should only be practiced under the guidance of a knowledgeable instructor.
You may often notice that one side of the nose is more dominant during normal breathing. This may happen especially at night, while lying on your side. One nostril may be clogged, and air flow impeded, while breathing through the other nostril flows easily. This nostril dominance is controlled by either the right or left side of the brain at any given time, and periodically cycles throughout the day. The dominant nostril will typically alternate every 90 to 120 minutes.
If one nostril is dominant for more than 120 minutes, this suggests that there is some sort of imbalance, and if one nostril is dominant for more that 24 hours, it is a most likely a precursor to illness. Because the dominant side of the brain suggests which nostril is also dominant, being aware of your cycle can also attune you to your most productive activities during these times. When your right nostril is dominant, activities such as working or eating will be most successful, whereas, if the left nostril is dominant, your creativity is in best form.
By practicing alternate nostril breathing, both nostrils will come into balance, without one being dominant. This also will stimulate the brain and the nervous system by bringing both hemispheres temporarily into balance.
Sit comfortably with your eyes closed.
Place your index & middle finger between and in the middle of your brows
Your ring finger will be used to close one nostril; while your thumb will be used to close the other.
Begin by breathing deeply in and out through both nostrils
Use your thumb to close one nostril and breath in strongly through the open nostril. Begin with an inhale count of 4.
Close both nostrils and hold the breath for a beginning count of 4. <Retention>
Release the thumb and breathe out through that nostril for a beginning count of 4.
Without moving the thumb, breathe in again through this same nostril for a beginning count of 4.
Close both nostrils and hold the breath for 4.
Release the ring finger and exhale through this nostril for a count of 4.
This is one round.
As you practice you can increase your ratio as follows:
Inhale: 4
Retention: 8
Exhale: 6
Inhale: 4
Retention: Up to 24
Exhale: 6