Nadi Shuddhi Pranayama (Alternate Nostril Purification Breath)

 

Nadi Shuddhi Pranayama (Alternate Nostril Purification Breath) – A Complete Guide with Reference

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1. Introduction

Nadi Shuddhi Pranayama (नाड़ी शुद्धि प्राणायाम), also known as Alternate Nostril Breathing, is a cleansing breath technique aimed at purifying the nadis (energy channels) and balancing the Ida and Pingala nadis, which correspond to the parasympathetic and sympathetic nervous systems. This practice brings about mental clarity, emotional stability, and energetic equilibrium.

🔹 Reference: Hatha Yoga Pradipika (Chapter 2, Verse 10):
"When the nadis are purified, the breath moves freely, and success in pranayama becomes possible."

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2. Meaning & Etymology

• Sanskrit Name: नाड़ी शुद्धि प्राणायाम (Nāḍī Śuddhi Prāṇāyāma)

• Meaning:

  • Nadi = Subtle energy channel

  • Shuddhi = Purification

  • Pranayama = Breath regulation/control

• It literally means “purification of the subtle energy pathways through breath control.”

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3. How to Practice Nadi Shuddhi Pranayama

Step-by-Step Instructions:

1. Sit in a Comfortable Meditative Posture

   • Choose Sukhasana, Padmasana, or Vajrasana. Keep the spine upright.

2. Form Vishnu Mudra (with Right Hand)

   • Use the thumb to close the right nostril and the ring finger to close the left.

3. Inhale Slowly Through the Left Nostril

   • Close the right nostril and inhale fully and gently.

4. Close Both Nostrils (Optional Retention)

   • Pause gently (if retention is included).

5. Exhale Through the Right Nostril

   • Open the right nostril and exhale slowly.

6. Inhale Through the Right Nostril

   • Now, inhale through the right side.

7. Exhale Through the Left Nostril

   • Close the right nostril and exhale through the left.

8. This Completes One Round

   • Repeat for 5 to 10 rounds, increasing with comfort.

📌 Tip: Keep the breath slow, smooth, and silent—avoid force.

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4. Benefits of Nadi Shuddhi Pranayama

Physical Benefits:

✔ Improves lung function and oxygen absorption
✔ Clears nasal passages and sinuses
✔ Balances the nervous system
✔ Reduces blood pressure and improves cardiovascular health

Mental & Emotional Benefits:

✔ Calms the mind and reduces anxiety
✔ Enhances concentration and emotional balance
✔ Reduces mental fatigue and insomnia
✔ Prepares the mind for meditation and dhyana

Spiritual Benefits:

✔ Balances Ida and Pingala Nadis, allowing energy to flow into Sushumna (central channel)
✔ Prepares the body for higher yogic and meditative states
✔ Promotes chakra alignment and energetic purification

🔹 Reference: The Yoga Sutras of Patanjali (Sutra 2.49–2.53) states that pranayama helps remove the veil covering the inner light and prepares the mind for concentration.

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5. Precautions & Contraindications

⚠ Avoid or modify if you have:

• Severe asthma or breathing difficulties

• Fever, cold, or blocked nostrils

• Hyperventilation (practice under guidance)

🔹 Beginner Tips:

• Start with short durations (3–5 minutes)

• Practice in the morning or before meditation

• Sit in a quiet place with no distractions

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6. Variations & Advanced Practices

🔸 Anulom Vilom Pranayama: Same breath flow without retention
🔸 Nadi Shodhana with Kumbhaka: Involving breath retention for deeper cleansing
🔸 Nadi Shuddhi with Mantra Chanting: Mentally repeating So-Ham during breath cycles

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7. Conclusion

Nadi Shuddhi Pranayama is one of the most vital and foundational breathing techniques in yoga. It not only cleanses the subtle channels but also harmonizes body and mind, promoting balance, clarity, and inner peace. Regular practice leads to enhanced energy flow, mental focus, and emotional harmony.

🔹 Reference: Light on Pranayama by B.K.S. Iyengar calls Nadi Shuddhi a gateway to inner stillness and spiritual awareness, essential before progressing to advanced yogic practices.