Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

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Reviewed by SIAHMSR medical team

Nadishodan [anuloma-viloma] pranayama

  Nadi Shodhan pranayama helps to calm the mind and prepares it for meditation. Regular practice of this pranayama  may help to de-stress your mind.

  Nadis can get blocked on account of stress of day today life. Environmental toxin exposure of physical body may also lead to blockage of nadis. Furthermore, physical and mental trauma can cause blockage of Nadis.

Unhealthy lifestyle practices have crucial role in  causing blockage of nadis as per theory and principles of yoga.

Ida, Pingala and Sushumna are three of the most important nadis in the human body. When the Ida nadi is not functioning smoothly or is blocked, one experiences cold, depression, low mental energy and slow digestion, blocked left nostril.

 Whereas when the Pingala nadi is blocked, one will experience heat, quick temper and irritation, itching body, dry skin and throat, excessive appetite, excessive physical or sexual energy, and blocked right nostril.

     Nadi Shodhan pranayama helps to calm the mind and prepares it for meditation. Practicing it regularly for just a few minutes helps to de-stress your mind.It helps in releasing accumulated stress and fatigue of your body and mind.

The circulatory system with blood vessels is considered as’ nadi’ according to some yogis. Purification of circulatory system [oxygenation of blood] is achieved through Nadishodan pranayama.

                                    SIAHMSR                               

Benefits of nadishodan pranayama                 

·       Oxygenation of blood is ensured by the regular practice of this pranayama.

·       It helps to relieve asthma as it facilitates proper oxygenation of blood.

·       Relieves abdominal gas, indigestion, dyspepsia etc.

·       Helps purification of the body system removing blockage of nadis and aids in preparing for meditation

·       Blood is purified of toxins. It helps in detoxification potential of the body.

·       This pranayama has effective role in stress management or in  de-stressing

·       Helps to relieve anxiety, depression and other mental illnesses. It helps to stabilize the mind.

·       Balancing Ida and Pingala removes all the blockages in the pranic energy channels, which may lead to spiritual awakenings.

How to do nadishodan pranayama?

·       Sit comfortably in padmasana or siddhasana with your spine erect and shoulders relaxed.

·       Feel happiness with in or imagine that you are so pleasant in the core of your mind.

·       Place your left hand on the left knee, and palms open to the sky or in Chin Mudra (thumb and index finger gently touching at the tips).

·       Place the tip of the index finger and middle finger of the right hand in between the eyebrows. Just keep the ring finger and little finger on the left nostril, and the thumb on the right nostril.

[We will use the ring finger and little finger to open or close the left nostril and thumb for the right nostril.]

·       Press your thumb down on the right nostril and breathe out gently through the left nostril.

·       Now breathe in from the left nostril and then press the left nostril gently with the ring finger and little finger. Removing the right thumb from the right nostril, breathe out from the right.

·       Breathe in from the right nostril and exhale from the left. You have now completed one round of Nadi Shodhan pranayama.

·       Repeat this process of inhaling and exhaling from alternate nostrils.

·       Complete 9 such rounds by alternately breathing through both the nostrils.

·       After every exhalation, remember to breathe in from the same nostril from which you exhaled. Keep your eyes closed during this pranayama and breath without any force or effort

    Cautions

o   Under No circumstances the proportion of the breathing should be forced.

o   People with history of abdominal surgeries, heart surgeries, and brain surgeries should get the expert advice to practice this pranayama.

o   Please do not rush to increase the proportions, as it will not help. Initially one should start slowly by inhalation in 3 sec and exhalation in 3 sec. Slowly you may increase it to 4 : 4 sec then 3 : 6 sec and then 4 : 8 sec. The practice can be up to 5 minutes initially but slowly one can increase it to 15 minutes safely.

 What do research studies say about anuloma viloma [nadishodan] pranayama?

o   Helps to reduce high blood pressure

Anuloma viloma pranayama can reduce both systolic and diastolic blood pressure,if practiced regularly[3].

 Therefore this pranayama can improve your heart health reducing high blood pressure. It may also help to prevent haemorrhagic stroke from high blood pressure.

o   Helps to prevent pregnancy induced hypertension

Practice of alternate-nostril breathing (anuloma-viloma pranayama) attenuates the development of hypertension and cardiometabolic dysfunctions during pregnancy in women having risk factors for pregnancy-induced hypertension[4].

o   improve cardio-respiratory efficiency and higher brain functions.

The short term Yogic training programmed like Nadi-shodhana pranayama practice for 20 minutes seems to improve cardio-respiratory efficiency and higher brain functions.

References

1.      https://www.artofliving.org/in-en/yoga/breathing-techniques/alternate-nostril-breathing-nadi-shodhan

2.      http://www.yogapoint.com/pranayama/Nadi_shodhan.htm

3.      https://www.worldwidejournals.com/international-journal-of-scientific-research-(IJSR)/article/effect-of-anuloma-viloma-pranayama-on-blood-pressure-in-young-adults/MjMxMzI=/?is=1&b1=933&k=234

4.      https://www.ijcep.org/index.php/ijcep/article/view/338

5.      https://www.researchgate.net/publication/339134012_01Immediate_Effect_of_Nadi-Shodhana_Pranayam_on_Some_Selected_Parameters_of_Cardiorespiratory_and_Mental_Efficiency