A range of numerous breathing techniques in yoga helps you to stay healthy and lead a peaceful life. Right from reducing the stress level, to boosting the metabolism and immunity, and balancing the level of hormones in the body the pranayamas like Nadi Sodhan and Anulom Vilom is the most practiced and basic breathing techniques in ancient yoga.
With numerous techniques of Pranayama and meditation, it is easy to control your mind and take your spirituality to the next level. The two breathing techniques are taught in Yoga teacher training in Rishikesh.
What is Nadi Sodhan?
Nadi Sodhan is a type of breathing technique in yoga. The literal meaning of Nadi means subtle energy channels, and Shodhan means cleaning or purification. According to ancient yoga, there are Nadis called subtle energy channels in the human body, which gets blocked due to various reasons. With the help of the Nadi Shodhan Pranayama technique, it helps to clear blocked energy channels.
Causes of Blockage in the Nadis
(1.) The Nadis in the body gets blocked due to stress.
(2.) Toxins in the body lead to blockage in the body.
(3.) Nadis also get blocked due to physical and mental trauma or due to an unhealthy lifestyle.
What is Anulom Vilom?
It is also known as an alternate nostril breathing exercise. The practice of Pranayama involves inhalation and exhalation. The duration of inhalation and expiration completely depends on the capacity of the practitioners. In the beginning phase, it can start with 2 seconds and can be increased up to 20 seconds. It is an advanced practice done without the retention of breath. To command this, it is very necessary to learn this pranayama under the guidance of expert yoga teachers. Anulom Vilom is a breathing technique for respiratory problems and asthma.
With the practice of Anulom Vilom, it helps to facilitate proper lung functioning, mitigates the stress, and lifts your mood to keep you away from stress. There’s no doubt about the fact that Anulom Vilom is the most suitable pranayama for all. The ideal breathing technique helps you to maintain heart health. Apart from this, it helps you to improve the immune system so that it is easy to fight with general issues like cough and cold. This is the best for yoga beginners who want to command their breath and live a life full of peace
What is the Difference between Nadi Sodhan and Anulom Vilom Pranayama?
In Anulom Vilom, there is no need to hold the breath, whereas, in Nadi Sodhan, one needs to hold the breath inside for as long as possible.You can start with the practice of 2 second Inhale,5 second retention and 8 second exhalation.
In Anulom Vilom air is inhaled from left nostrils and exhaled from the right one, after that it is inhaled from the right nostril and exhaled from the left one.
In Nadi Shodhan, the air is inhaled from left nostrils hold the breath and exhaled from the right one. The second time the air is inhaled from the right nostril holds the breath and exhale from the left one.
Our both the Nostrils are connected to anti directional area of Brain.When you Inhale from left, you try to supply energy to awaken right side of mind. and when you take breath (Prana) from right nostril, you try to awaken the left side of Brain.
What is Nadi Shodhan Pranayama?
Nadi Shodhan Pranayama, also known as “Alternate Nostril Breathing,” is a breathing technique practiced in yoga that aims to purify the nadis, or subtle energy channels, within the body.
- Derived from the Sanskrit words Nadi (channel) and Shodhan (purification).
- Balances the left and right sides of the body, promoting overall energy alignment.
- It is known to calm the mind, reduce stress, and support mental clarity.
How to Perform Anulom Vilom Correctly?
Anulom Vilom, a simplified version of Nadi Shodhan, involves breathing through alternate nostrils without holding the breath. Follow these steps:
- Sit Comfortably: Ensure your spine is straight, and close your eyes.
- Use the Right Hand: Place the thumb on the right nostril and the ring finger on the left.
- Alternate Breathing:
- Close the right nostril with the thumb and inhale through the left.
- Close the left nostril with the ring finger, open the right, and exhale.
- Inhale through the right, then close it and exhale through the left to complete one round.
- Repeat for 5-10 Minutes: Gradually increase duration as you feel comfortable.
What are the Benefits of Nadi Shodhan?
The benefits of Nadi Shodhan are vast, impacting mental, physical, and emotional well-being:
- Mental Clarity and Focus: Balances brain hemispheres, enhancing concentration.
- Stress Reduction: Calms the nervous system, lowering cortisol levels.
- Enhanced Lung Function: Improves respiratory health, particularly helpful for asthma.
- Improved Emotional Stability: Supports balance in emotional responses.
How Does Nadi Shodhan Help with Stress Relief?
Nadi Shodhan helps the body shift into a relaxed state by activating the parasympathetic nervous system.
- Reduces Stress Hormones: Slows the release of cortisol, promoting relaxation.
- Rhythmic Breathing: Helps bring attention to the present, reducing anxious thoughts.
- Heart Rate Reduction: Lowering the heart rate naturally calms the body.
Can Nadi Shodhan Improve Focus and Concentration?
Yes, Nadi Shodhan can sharpen focus and enhance cognitive performance.
- Balances Brain Hemispheres: Promotes harmony between analytical and creative thinking.
- Increases Mindfulness: Fosters awareness of each breath, anchoring the mind in the present.
- Improves Cognitive Function: Regular practice supports memory and processing skills.
What Precautions Should Be Taken While Practicing Anulom Vilom?
Before practicing Anulom Vilom, consider these precautions:
- Avoid if Congested: Practicing with a blocked nose may cause discomfort.
- Empty Stomach: Practice on an empty stomach for best results.
- Begin Slowly: Start with short sessions and gradually build up.
- Consult a Professional: Seek guidance if you have health issues or are new to pranayama.
How Often Should You Practice Nadi Shodhan for Best Results?
For optimal results, consistency is key:
- Daily Practice: Aim for 5-10 minutes every day, ideally in the morning.
- Gradual Increase: As comfort improves, increase to 15-20 minutes.
- Adapt to Your Needs: Adjust frequency based on personal goals and progress.
What is the Difference Between Nadi Shodhan and Other Pranayama Techniques?
Nadi Shodhan is distinct from other pranayama techniques in its gentle, balancing approach:
- Focus on Balance: It emphasizes harmonizing left and right energy channels.
- No Forceful Breaths: Unlike Kapalabhati, which involves vigorous breathing, Nadi Shodhan is calm and steady.
- Ideal for Meditation Preparation: Prepares the mind for meditation by calming energy flow.
Is Nadi Shodhan Suitable for Beginners?
Absolutely, Nadi Shodhan is beginner-friendly due to its gentle nature:
- Simple to Learn: Basic alternate nostril breathing without retention is accessible for all levels.
- Low Intensity: No vigorous movements, making it suitable for those new to pranayama.
- Effective for Everyone: Can benefit people of all ages, regardless of experience level.
What Time of Day is Best for Practicing Anulom Vilom?
While any time can be beneficial, certain times of day enhance the effects of Anulom Vilom:
- Morning Practice: Aligns energy and sets a calm tone for the day.
- Evening Practice: Helps release accumulated stress before sleep.
- Consistency Matters: The best time is when it suits your schedule for regular practice.
How Can Nadi Shodhan Pranayama Help in Reducing Stress and Anxiety?
Nadi Shodhan has a calming effect that can significantly reduce anxiety:
- Activates Parasympathetic Response: Encourages relaxation and decreases stress.
- Mindful Breathing: Focus on breathing helps reduce anxious thoughts and creates a sense of grounding.
What are the Best Times of the Day to Practice Nadi Shodhan Pranayama?
The ideal times for Nadi Shodhan are:
- Early Morning: Fresh air and quiet surroundings enhance the practice.
- Evening: Helps unwind and relieve the day’s tension.
- Post-Work or Study: Provides a mental reset and relaxation.
How Does Nadi Shodhan Pranayama Influence the Autonomic Nervous System?
Nadi Shodhan positively affects the autonomic nervous system:
- Shifts to Parasympathetic Mode: Activates “rest and digest,” lowering stress.
- Reduces Heart Rate: Calms cardiovascular response, supporting heart health.
- Balances Sympathetic and Parasympathetic: Aids in autonomic balance, improving resilience to stress.
Are There Any Contraindications for Practicing Nadi Shodhan Pranayama?
Although generally safe, there are a few contraindications:
- Recent Surgery or Sinus Issues: Avoid if recovering from surgery or severe congestion.
- Severe Respiratory Conditions: Consult a healthcare provider if you have chronic respiratory issues.
How Does Nadi Shodhan Pranayama Compare to Other Pranayama Techniques?
Compared to more intense pranayama techniques, Nadi Shodhan is:
- Gentler and Calming: Ideal for stress relief and mental clarity.
- Balances Energy: Focuses on subtle energy channels rather than energizing breaths.
- Meditative Preparation: Prepares the mind for meditation and deeper relaxation practices.
Takeaway: Nadi Shodhan, with its calming and harmonizing effects, is a highly accessible pranayama practice for reducing stress, improving focus, and promoting overall well-being. Suitable for both beginners and advanced practitioners, it stands out for its gentle yet effective approach to balancing the body’s energy system. Practicing consistently can lead to lasting benefits in emotional stability and mental clarity.
The Bottom Lines
These two pranayamas are best for those who want to lead a better life. Regular practice will help you to control your breath as well as raise your spirituality level. The two can easily be learned under expert guidance.
Want to test yourself if have any respiratory symptoms, Watch the video and try deep breathing Pranayama to check if you are dealing with any breathing issues.
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In the description for anulom vilom, you have mention it is an advanced practice that is done with retention of breath. So you can hold the breath in this practice between the inhale and exhale? And if that’s the case, is it still difference from Nadi Shodhana?
Dear Aditi,
Thank you for highlights and assistance, there was a mistake in a complete word.. It was corrected now. It should be without holding the breath.
Having spent time in ashrams in Rishikesh my understanding is that Nadi Shodhana does not involve holding the breath. Would you please clarify.
Dear Bernard,
Greetings of the Day!
Nadi Sodhan is a process of the purification of Nadis chi or Meridians.And when you are transforming the Prana from one side to other side.
The Alternate breathing need Hold. Retention. In Anulom Vilom It is not required to hold the breathing when transforming to one side to other.
my understanding is that, Anulom Vilom is A systematic practice of inhalation and exelation through both nostrils and Nadi Shuddhi is a practice of alternate nostril breathing.
Please clarify
Dear Sherin,
Greetings of the Day!
If you are just taking breath from both the Nostril. It is same like general breathing or deep breathing or simple respiration practice. Already answered the clear
difference between Anulom Vilom and Nadi Sodhan.
Thank You!
In Nadi shodhan , you have mentioned that you inhale 2 secs, retain 5 secs , exhale 8 secs . What is the time gap between exhaling and inhaling once again ? Is it immediately or is there a time gap
Namaste,
In Nadi Sodhan we do not emphasis on External Kumbhaka ( Retention). Means we Only work though Internal Retention. Means yes, the 1 to 2 secs avg automatically will be applied during practice. You need not to focus on it.
Puraka – Inhale
Antaranga Kumbhaka ( Retention)
Rechaka – Exhale
Bahiranga Kumbhaka – ( Shunyaka)
applied in a complete cycle.
Thank you
Hi
Most sites talk about pranayama as inhaling in one nostril and exhaling through the other. But in Sadhguru version there is inhaling and exhaling through the same nostril. Could you perhaps give your opinion about the difference?
Dear Claudia,
Greetings!
Thank you for sharing your side. It is wonderful question to answer. Note that it is misconception that you can do breathing exercises from Mouth or reverse Nose.
What you have mentioned about taking breath from Left or Right Nostril and Exhale too. When we do One Nose Bhastrika, Chiri Kriya or Breath of Fire. Apply same nose
for Inhale and Exhale. Sometime one and Sometime both. Same way, in some practices of Pranayama like Kaki,Sitali, Sitkari, Palvani we apply Mouth for Inhale and Nose to exhale.
Read more in our other blogs and visit – Online Pranayama Page ( Online Pranayama Course )
Thank you and Best wishes for Learning Pranayama.
Mera question h . Ki Anulom vilom aur , me breath ko hold nhi krna . Bs lena aur chodna h ,…
aur nadishodhan me breath hold karni h inhale krne k baad toh inka benifit kya hoga Alag .. …
Hello ,
So Can I incorporate both Nadi shodan and anolum vilom as part of the pranayama routine ?
Dear Manyava,
Yes, You certainly can. Both are going to give you shooting experience.
Hi, thanks for sharing Amazing info about 2 pranayam…
Thank you for this. It’s interesting because every other reference I have read and school I have learned from is the opposite of this. Nadi Sodhan does not have retention and Anulom Vilom does. In both, I have always read we inhale left, exhale right, inhale right, exhale left, repeat. The difference between the two is that with Anulom Vilom, we retain our breath with each inhale. With Nadi Sodhan, we do not retain the breath. Thank you for sharing your perspective on this.
There are different views on the difference between Naadi Shuddha and Anulom Vilom Praanaayaams. Both are very similar, with the only difference being no retention of breath in one of them, and retention of breath in the other. But which is the correct name for each of the two is not clear. Different videos give different names for the same praanaayaama. Anyway, since there is no much difference except for the retention factor, we should not bother much. Instead of wasting time to figure out the right name for a particular praanaayaama, it would be better to do 5 rounds (one round = inhaling from left exhaling through the right and inhaling from the right and exhaling through the left) without retention of breath and 5 rounds retaining breath. That is like having the best of both worlds!