The Practice of Nadi Shodhanna

Nadi shodhana, or alternate nostril breathing, is a simple yet effective pranayama technique that is accessible to new students. This breath practice involves alternating between inhaling and exhaling through each nostril to clear the Ida and Pingala, two of the main energy channels in the body. Even without understanding the science behind it, this breathwork can be extremely soothing and calming. In fact, the first time I tried nadi shodhana, I wasn't sure what it was, but I immediately wanted to do it again.

As both a yoga teacher and practitioner, nadi shodhana is a consistent part of my practice. I often use this breathwork at the beginning of class to help students transition into a more focused and meditative state. Alternatively, I also use it to mark an energetic shift as we move towards savasana. When I practice at home, I spend five minutes practicing alternate nostril breathing before starting my meditation. The rhythmic and steady nature of this practice helps to balance and clear out my energy channels, allowing my thinking mind to quiet down.

In his book "Breath: The New Science of a Lost Art," James Nestor explains the scientific benefits of this breath practice. He notes that inhaling through the right nostril increases circulation, body temperature, and cortisol levels, while inhaling through the left nostril has the opposite effect. This understanding is consistent with what we intuitively feel during nadi shodhana, and it is supported by research.

Nadi shodhana is not just a breath technique; it can also be a doorway into pratyahara, or withdrawal of the senses. By drawing inward and finding stillness through this practice, practitioners can deepen their practice beyond the physical. As teachers, we can bring creativity to our classes not only through new movements, but also through breathwork, mantra, theming, and other techniques. Leading students through a short alternate nostril breathing practice can invite them to deepen their practice while adding a new element of creativity beyond the physical.