Nadi Shodhana is averypopular Yogicbreathing practice. The term Nadi Shodhana comes from Nadi energychannels and Shodhana purification.So, it is the purification of energychannels. It is also known as the alternate nostril breathing. It is verysimple, safe, and effective. People of all age groups canpractise it. According to Yoga, the human body contains seventy two thousand Nadis or energychannels. These energy channels carry Prana or vital force. Amongst them Ida, Pingala, and Sushumna are considered important.Ida is left nostril breathing. It represents calmness, cooling energyand predominantly mental activity.Pingala is right nostril breathing. It represents activity, warmth, and mainly physical activities.When both are balanced, the mind becomes calm and steady.Nadi Shodhana helps create this balance. Sushumna is the energychannel which facilitates deeper spiritual awareness. The practice is quite simple. Sit comfortably with the spine erect . Relax the body .

 

Shut your eyes. Close the right nostril with the thumb of the right hand .Inhale slowly through the left nostril and hold the breath for afew seconds comfortably.Remove thethumb from the right nostril, close the left nostril with the ring and middle fingers ,and exhaleslowly.Repeat the same practice of inhalation from the right nostril. It will complete one round.Breath should be smooth, slow ,and comfortable. There should not be any strain. Beginners maystart with five minutes and the practicemay be extended till fifteen to twenty minutes. One of the greatest benefits of the practice is mental calm. In today’s fast moving world, many people suffer from stress, anxiety, and emotional imbalance. Afew minutes of Nadi Shodhana will bring peaceand relaxation. Modernresearch alsosupports thesebenefits.Studies show that slow and rhythmic breathing activates the parasympathetic nervous system.

 

This is the body's natural relaxation system.Asaresult, heart rate slowsdown, blood pressure stabilizes ,and stress levels reduce. Nadi Shodhana also improves attention and concentration.The mind becomes less distracted. Thoughtsbecome clearer.This is why many students, professionals, and meditators find it quite helpful. Another important benefit is emotional balance. Strong emotions often disturbbreath patterns . Nadi Shodhana works in the opposite direction. It regulates breath and emotions.Acalm breath supports acalmmind. Many practitioners report better sleep after the regular practice of Nadi Shodhana. Nervous becomes quieter, the body relaxes ,and this helps in preparing themind for restful sleep. In Yogictraditions, Nadi Shodhana is considered as an important tool for deeper meditation.Arestless mind finds it difficult to meditate. Balanced breathing helps reducemental turbulence.

 

The mind naturally turns inward. The practice of Nadi Shodhana also develops awareness. As attention to breath stabilizes, mindfulness of the present moment becomes easy.Thisawareness gradually extends to daily life. While practising Nadi Shodhana some precautions need to be taken care of.Persons with severe medicalconditions or with respiratoryproblems need to learn it from some Yoga expert.Beginners should avoid forceful breathing. The beauty of Nadi Shodhana lies in its simplicity.Asbreath is the bridge between the body and the mind, theregular practice of Nadi Shodhana stabilizes thebody and harmonizes the mind, leading to emotional stability and blissful state of the mind. (The writer is Former DG Police &CG, Homeguards, Maharashtra)