Alternate Nostril Breathing Yoga or Nadi Shodhana helps purify the meditator’s subtle energy channels (Nadis), so that one’s vital energy (Prana) can move freely within the body(1). 

Yoga does not just change the way we see things, it transforms the person who sees.
-B.K.S Iyengar

When the subtle energy channels in our body are blocked, our vital energy cannot move freely, thus resulting in anxiety, anger, fear and other negative emotions(1). Alternate Nostril Breathing Yoga purifies the channels or Nadis. The practice mainly focuses on two Nadis: the right nostril (Pingala) that is linked to the left-brain functions, and the left nostril (Ida) that is linked to the right-brain functions(1). 

This has multiple benefits, including soothing anxiety, calming the mind, improving the ability to think clearly, and balancing the left and right brain hemispheres(2). It is a suitable practice for both beginner and experienced meditators(2). 

History/Origins

Nadi Shodhana gets its name from the meditation’s functionality. Nadi means “channel,” and Shodhana means “purification” or “cleaning(3).” In Hatha Yoga Pradipika, Svatmarama teaches, “When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath(4).” Verse 2, of Chapter 2 of the same text clearly states the benefits of Nadi Shodhana and other breathing meditation practices(3).

Benefits of Alternate Nostril Breathing Yoga

According to a study(5)Alternate Nostril Breathing Yoga can help lower anxiety during stressful situations. Due to the possible anxiolytic effect of the technique, more research on the subject is suggested to discover its full potential. Another research(6) shows that practicing Nadi Shodhana for only 20 minutes has immediate positive effects on heart rate and blood pressure.

A more recent study published in the Journal of American Science(7) confirms that Alternate Nostril Breathing Yoga can reduce high blood pressure. The research article also suggests that the meditation practice can lower high blood glucose levels and heart rate.

 

References

  1. Pendragon Pub | Guiding Yoga’s Light: Yoga Lessons for Yoga Teachers by Nancy Gerstein
  2. Balboa Press AU | Insights of a Yogi: Understanding Karma Through Life’s Experiences by Mish Mockovic Martin
  3. Inner Traditions/Bear | The Eight Immortal Healers: Taoist Wisdom for Radiant Health by Mantak Chia and Johnathon Dao
  4. Kima Global Publishers | Multi-Dimensional Perception by Jimmy Henderson
  5. BioMed Research International | 2017| Effect of Alternate Nostril Breathing Exercise on Experimentally Induced Anxiety in Healthy Volunteers Using the Simulated Public Speaking Model: A Randomized Controlled Pilot Study by Ashwin Kamath, Rathnakar P. Urval and Ashok K. Shenoy
  6. Thai Journal of Physiological Sciences | Volume 18, Issue 2 | 2005 | Immediate Effect Of ‘Nadi -Shodhana Pranayama’ On Some Selected Parameters of Cardiovascular, Pulmonary, And Higher Functions of Brain by N.K. Subbalakshmi, S.K. Saxena, Urmimala and Urban J.A. D’Souza
  7. Journal of American Science | Volume 15, Issue 5 | 2019 | Immediate Effect of Nadi Shodhana Pranayama on Blood Glucose, Heart Rate and Blood Pressure by Manoranjan Tripathy and Bisweswari Sahu