Nadi Shodhana Variations for Balance
Nadi Shodhana (alternate nostril breathing) is said to purify and balance the nadis (energy channels) in the body, harmonizing the left and right hemispheres of the brain, and settling the mind before meditation.
Modern research backs up what yogis have known for centuries. Studies show a reduced resting heart rate, lower blood pressure, improved heart rate variability, and better sustained attention with regular practice. It's also been shown to lower systolic and diastolic blood pressure through its stress reducing effects.
Simply put, this isn't just a nice ritual. It's an AMAZING tool with real, measurable effects on your body and mind.
Here's the basic technique:
✨ Sit comfortably with a tall spine, keeping your shoulders relaxed
✨ Bring your right hand up, folding your index and middle finger into your palm (Vishnu mudra)
✨ Close your right nostril with your thumb and inhale through the left
✨ Close your left nostril with your ring finger, release the right, and exhale through the right
✨ Inhale through the right, then switch and exhale through the left
✨ That completes one round
* Quick note… We’ve also seen people teach the right hand being in a “U” shape for closing the individual nostrils. There is also another mudra in which you place the pointer and middle finger on the 3rd eye point. We wanted to present the traditionally taught method which would be using Vishnu mudra as outlined above.
Vishnu mudra represents sustaining life force (prana), maintaining equilibrium between different energies, and overall balance.
Once you've got the rhythm of the alternating nostril breath, you can try this 1:4:2 variation. Instead of counting numbers, internally use the bija mantra SA TA NA MA to track your timing:
✨ Inhale for 1 round of internally chanting SA TA NA MA
✨ Hold the inhale for 4 rounds of SA TA NA MA
✨ Exhale for 2 rounds of SA TA NA MA
Here’s some of the meaning of the syllables of the mantra:
✨ SA - Origin of all life, pure potential
✨ TA - Life in embodied form
✨ NA - Death, completion, and transformation
✨ MA - Rebirth, renewal, and regeneration
So, each repetition of the mantra is like a cycle of life. Beautiful! It’s great that it’s 4 syllables - that makes it great for keeping track of time while practicing pranayama. You get the added benefit of the energetic quality of the mantra reverberating within as you breathe as well.
This 1:4:2 ratio lengthens the hold, which is where a lot of the nervous system benefit lives. The mantra keeps it simple so your mind doesn't have to do math while your body is trying to relax.
Keep this one handy for the next time your thoughts are moving faster than your breath.
Try these versions of Nadi Shodhana & let us know how it goes for you!
Check out the video for a demonstration of the breath and Vishnu mudra.