Nadi Sodhana Pranayama | Steps with Benefits of Nostril Breathing

The whole nervous system is cleansed and toned up by the practice of this Pranayama. Therefore it is called Nadi Sodhana Pranayama.

Technique:

Sit in Padmasana. Siddhasana or Sukhasana on a carpet or blanket. Keep the waist, back, neck and spine erect. Sit peacefully and breathe normally. Close your eyes. Close the right nostril with the right thumb. Now, inhale slowly through the left nostril and fill your lungs. After complete inhalation, press the left nostril with the ring finger of the right hand and close the left nostril. Open the right nostril, exhale and breathe slowly out. Alter complete exhalation, again inhale through the right nostril and fill your lungs. Close the right nostril by pressing it with the right thumb. After opening the left nostril, breathe out slowly. This process is one Nadi Sodhana Pranayama.

In brief:

• Inhale through the left nostril.
• Exhale through the right nostril.
• Inhale again through the right nostril.
• Exhale again through the left nostril.
• This is one round of Nadi Sodhana Pranayama.

In the beginning, Nadi Sodhana Pranayama should be practiced 3 times. It can be gradually increased to 30 times. Breathing in and breathing out should be done very slowly. During inhalation and exhalation, the ears should not be able to hear the sound of breathing. This is also called Anuloma-Viloma Pranayama.

Note:

You are to exhale through the same nostril through which you have inhaled. You should not exhale through the nostril through which you have inhaled.

Nadi Sodhaka Pranayama should be practiced before all other Prana-yams.

Benefits:

• Nadi Sodhana Pranayama cleanses and tones up the entire nervous system. 
• People suffering from cough and cold benefit greatly from it. Blocked nostrils are cleared. 
• The heart is strengthened. 
• This is the easiest and best Pranayama. Almost all benefits of Pranayama are gained through this. 
• It removes mental tension and worries. It arouses a feeling of peace. The nose smells clean. 
• It helps in meditation. It also cures headaches.