In this article
- How breathing relates to the nervous system
- How to practise Nadi Shodhana
- Possible effects of the practice
- When to practise
How does Nadi Shodhana relate to the nervous system?
Breathing is connected to the autonomic nervous system, which helps regulate processes such as heart rate and the body's response to stress. Its sympathetic branch is associated with alertness and the fight-or-flight response; its parasympathetic branch is involved in rest and recovery.
Nadi Shodhana is a yoga breathing practice in which you alternate between the nostrils. A slow, comfortable rhythm and a clear sequence can provide a focus for attention and help you feel more settled. This does not mean the practice treats a nervous system disorder or literally balances the two sides of the brain.
How to practise Nadi Shodhana
- Sit comfortably with your back upright and your shoulders relaxed.
- Gently close your right nostril with the thumb of your right hand.
- Breathe in slowly through your left nostril.
- Close the left nostril with your ring finger and release the right nostril.
- Breathe out through the right nostril.
- Breathe in through the right nostril.
- Close the right nostril and release the left nostril.
- Breathe out through the left nostril. This completes one round.
- Continue at a comfortable pace. Begin with a few rounds and gradually work towards five to ten minutes if it feels easy.
Keep the breath gentle. Do not force a deep inhalation, press hard on your nose or continue through dizziness or discomfort. If your nose is blocked, choose a simple breathing exercise without closing either nostril.
An advanced variation with breath retention: 1:4:2
Some traditional versions add a pause after inhaling, using an inhalation–retention–exhalation ratio of 1:4:2. For example, the sequence may use four counts in, sixteen counts held and eight counts out, then repeat on the other side.
This is an advanced practice, rather than a target for beginners. Learn breath retention with an experienced teacher and do not increase the hold simply to reach a number. The basic version without holds is a good starting point. Seek individual medical advice before adding retention if you have a health condition or are pregnant.
What effects might you notice?
- A calmer pause. A steady breathing sequence may help you step away from everyday stress.
- More focused attention. Following each inhalation, exhalation and change of nostril gives your mind a simple task.
- Greater awareness. You may become more aware of tension in your shoulders, face and breathing.
- An evening transition. A gentle session can be part of a routine for winding down before bed.
Responses vary. Nadi Shodhana is a wellbeing practice, not a substitute for assessment or treatment of persistent anxiety, migraine, blood pressure problems or other symptoms.
When is a good time to practise?
- In the morning: to start the day with a quiet moment and a clear focus.
- Before bed: as a gentle way to wind down.
- During a stressful day: when you have a safe, quiet place to pause.
- After mental or physical effort: once your breathing has returned to a comfortable resting rhythm.
You do not need a long session or a difficult breath hold. A few comfortable rounds can be enough to practise paying attention and create a calmer moment in your day.
Comments
+ leave yoursThis article has no comments yet, be the first