Single and Alternate Nostril Breathing

Nadi Shodhana / Surya Nadi Shodhana / Chandra Nadi Shodhana

Single and Alternate Nostril breathing are common breathing practices in yoga and have specific and profound effects on the body and mind.

Traditional posture and hand position:

Single Nostril Breathing

This can be done through the right or left nostril, depending on the desired outcome.

¨ Right nostril breathing / sun breath / yang breath (Surya nadi shodhana) - to bring active energy, left brain activity.

This breath is heating. It represents the solar energy, the masculine. It stimulates the right nadi (pingala) activating the sympathetic nervous system, raising blood pressure.

It terminates at the right nostril where it crosses over to the left brain.

¨ Left nostril breathing / moon breath / yin breath (Chandra nadi shodhana) - to bring calm energy, right brain activity.

This breath is cooling. It represents the lunar energy, feminine. It stimulates the left nadi (ida) activating the parasympathetic nervous system, lowering blood pressure.

It terminates at the left nostril where it crosses over to the right brain.

To energise:

How to do it…

(Below are instructions for right nostril breathing. To do left nostril breathing just change left for right).

à Set a timer for the length of time you would like to practice for – 10/20 minutes. Or play a some suitable music that will last that length of time.

à Get comfortable, sitting on the floor or in a chair with the back upright (use cushions if needed), body relaxed, shoulders back and down, back of the neck long.

à Bring the pad of the left index finger to rest lightly on the fleshy part of the left nostril. Right hand rests on your right knee or in your lap, thumb touching tip of index finger (gyan mudra) if preferred. (See above drawing)

*If you find it difficult to keep the arm lifted to begin with, support the elbow with the other hand or prop it up on a support).

à Once you are comfortable, have a final fidget and then become still.

à Cast your eyes downwards. Eyes can be completely closed or slightly open.

à Inhale and exhale slowly, softly, deeply and rhythmically through the right nostril. Do not strain, keep the breath comfortable.

à Be aware of the breath and also the intention for the practice, i.e. to energise.

à At the end, let the left hand drop down to the lap and allow the breath to return to normal for a moment before opening your eyes. Notice how you are feeling.

Visual info on the flow of energy/prana through the subtle channels/nadis

*A variation of the above breathing practices is to exhale from the opposite nostril, i.e. inhale through the right nostril and exhale through the left nostril (for active energy), or inhale through the left nostril and exhale through the left nostril (for calm energy).

Alternate Nostril Breathing (Nadi shodhana)

This is a balancing breath. It stimulates both sides of the brain to work together and the brings balance to the whole nervous system. If you feel overactive or anxious it will calm you. If you feel lethargic or low, it will lift you.

Physically, benefits include: improved respiratory endurance, healthy lung and respiratory function, improved blood pressure, ideal heart rate, improved neuro-cognition, and metabolism boost. It’s very grounding, promotes lateral thinking and can help relieve insomnia.

How to do it…

à Set a timer for the length of time you would like to practice for – 10/20 minutes. Or play a some suitable music that will last that length of time.

à Get comfortable, sitting on the floor or in a chair with the back upright (use cushions if needed), body relaxed, shoulders back and down, back of the neck long.

à The right hand - bring the pad of the thumb finger to rest lightly on the fleshy part of the right nostril. Tuck the index and middle fingers into the palm and rest the ring and little fingers together on the left nostril. Both nostrils remain open while you are preparing. The left hand can rest on the left knee or in the lap, thumb touching tip of index finger (gyan mudra) if preferred. (See above drawing)

*If you find it difficult to keep the arm lifted to begin with, support the elbow with the other hand or prop it up on a support).

à Once you are comfortable, have a final fidget and then become still.

à Cast your eyes downwards. Eyes can be completely closed or slightly open.

à Inhale and exhale slowly, softly, deeply and rhythmically through both nostrils 2 or 3 times, with the fingers only resting on the sides of the nose, the nostrils open. Do not strain, keep the breath comfortable.

à After the next exhale, close the right nostril with the thumb and inhale through the left nostril only…

à At the top of the inhale, pause slightly as you close the left nostril with the two fingers and open the right nostril, exhale through the right nostril, again pausing slightly before also inhaling through the right nostril…

à At the top of the inhale, pause slightly and swap again - close the right and open the left, again pausing slightly before also exhaling through the left nostril, inhale through the left nostril…

à At the top of the inhale, pause slightly and swap again - close the left and open the right nostril, exhale through the right, and inhale through the right…

à At the top of the inhale, close the right and open the left, exhale through the left nostril, inhale through the left nostril… and so on…

**If you lose your rhythm remember: change sides at the top of each inhale.

à Be aware of the breath and also the intention for the practice, i.e. to bring a sense of balance.

à At the end, let the right hand drop down to the lap and allow the breath to return to normal for a moment before opening your eyes. Notice how you are feeling.

“The right nostril is a gas pedal. When you’re inhaling primarily through this channel, circulation speeds up, your body gets hotter, and cortisol levels, blood pressure, and heart rate all increase. This happens because breathing through the right side of the nose activates the sympathetic nervous system, the “fight or flight” mechanism that puts the body in a more elevated state of alertness and readiness. Breathing through the right nostril will also feed more blood to the opposite hemisphere of the brain, specifically to the prefrontal cortex, which has been associated with logical decisions, language, and computing. Inhaling through the left nostril has the opposite effect: it works as a kind of brake system to the right nostril’s accelerator. The left nostril is more deeply connected to the parasympathetic nervous system, the rest-and-relax side that lowers temperature and blood pressure, cools the body, and reduces anxiety. Left-nostril breathing shifts blood flow to the opposite side of the prefrontal cortex, the right area that plays a role in creative thought, emotions, formation of mental abstractions, and negative emotions.”

James Nestor – Breath