Clear nose, clear mind

Praanaayaam Part III: Naadi Shodhana

Om Sri Gurubhyo Namah. Salutations to all the teachers.

Over the past two weeks, we have been discussing the fourth limb of Yoga - Praanaayaam, or lengthening the Praana.

Praana literally translates to “life” or “life force.” While breath is an important modification of Praana, it is not the only one. Praana also shows up in the form of all the other life functions such as digestion, circulation, the nervous system, coughing, sneezing, burping, blinking, and so on.

Praana is closely connected with the mind. The calmer the Praana is, the calmer the mind is. Conversely, the more agitated or active the Praana is, the more agitated or active the mind becomes. 

 चले वाते चले चित्तं निश्चले निश्चलं भवेत् ।

योगी स्थाणुत्वमाप्नोति ततो वायुं निरोधयेत् ॥

Chale vaate chalam chittam nishchale nichalam bhavet

Yogi sthaanutvamAapnoti Tato Vaayum Nirodhayet

When the Praana moves, the chitta moves. When the Praana is still, the chitta is still.

By the steadiness of Praana, the Yogi attains steadiness. Therefore, master the Praana.

- Hatha Yoga Pradipika, 2.2

Most often, this happens without us realizing it. When we find ourselves in a stressful situation, if we notice closely, we will find that the breath has quickened and become shallow or irregular. On the other end, if we are calm, the breath becomes slow, deep, and regular.

This works the other way around too. If we want to calm the mind, we can calm the breathing to sort of “trick” the mind into calming down. The way to do this is to make the breath as long and subtle as possible. Don’t take my word for it - try it the next time you feel stressed out and notice the effects for yourself.

Last week, we discussed the fundamental building blocks of all Praanaayaam techniques, called Kriyas, represented in the table below:

The variables underlying all techniques of Praanaayaam. Notice these as you practice the techniques in this and the following articles.

Using these variables, the practitioner can create their own techniques that best suit their needs. However, it is recommended to first start with established techniques. The reason for this is that done incorrectly, Praanaayaam can have harmful effects. For example, done without care, they can exacerbate feelings of anxiety, worry, dejection, or cause a nervous energy in the body. 

To solve for this, practising Yogis over several millennia have experimented on their own bodies to come up with a number of techniques that have positive outcomes. Over the next several weeks, we will go over some of these techniques systematically.

One goal of this series is to empower you as a Yogi to make your own well-informed choices about your practice. As we go through these techniques, practice them using the four keys to practice, and pay close attention to how these variables play a part in each of them, noticing how they affect your body and mental state. 

This way you will quickly be able to master the Praana, and be able to use it as a tool to alter and adjust your mental state at will.

Deergha Shvaasam (Big Breath): Recap

This technique is the basis for all other techniques, and so we will do a recap of it in each article dealing with new Praanaayaam techniques.

How to breathe: This exercise is called Deergha Shvaasam, or “Big Breath”, and is to be carefully cultivated such that you breathe this way at all times. This is the underlying technique for many Praanaayaam techniques, including naadi shodhana.

Start by sitting in your Aasana, with your head, neck, and torso in alignment. If this is difficult, sit on a cushion or a block such that your knees are below the level of your hips. This will automatically straighten the back.

As you breathe in, start by breathing into your stomach, then your ribs, then your chest, completely filling up the body with air starting from the bottom to the top.

Then, as you exhale, expel the air starting from the top with the chest, then the ribs, and finally the stomach.

As you inhale, the body should expand, and as you exhale, it should contract.

Do not use any force - the expansion should feel like it is creating a suction which gently pulls the air in, and the contraction of the torso should push the air out gently.

Practice this a few times, and once you have gotten the hang of it, feel free to move on to the technique below.

Naadi Shodhana: Cleansing the Naadis

बद्धपद्मासना योगी प्राणं चन्द्रेण पूरयेत्। धारयित्वा यथाशक्ति भूयः सूर्येण रेचयेत्॥

प्राणं सूर्येण चाकृष्य पूरयेदुदरं शनैः। विधिवत्कुम्भकं कृत्वा पुनश्चन्द्रेण रेचयेत्॥

येन त्यजेत्तेन पीत्वा धारयेदतिरोधतः। रेचयेच्च ततोऽनयेन शनैरेव न वेगतः॥

BaddhaPadmaasanaa yogi praanam chandrena poorayet

Dhaarayitvaa yathaaShakti bhooyah sooryena rechayet

Praanam sooryena chaAkrishya poorayedUdaram shanaih

VidhivatKumbhakam kritvaa punahChandrena rechayet

Yena tyajEtena peetvaa dhaarayetAtirodhatah

RechayechCha tatoAnyena shanairEva na vegatah

Sitting in baddha padmaasana (the lotus position, or any Aasana), the Yogi should inhale through the left nostril and hold their breath to their own capacity, then exhale through the right nostril.

Then, inhaling through the right nostril, slowly fill the stomach, hold the breath [to their capacity] as before, and exhale completely through the left nostril.

Inhale through the same nostril through which exhalation was just done, hold the breath to the maximum capacity, and exhale slowly through the other nostril, with no force whatsoever.

- Hatha Yoga Pradipika, 2.7-9

This is one of the most basic Praanaayaam techniques, and has a number of variations, some of which we will go over today.

Note: Start this and all other techniques by sitting in your Aasana, with your head, neck, and torso in alignment. Make sure you are steady and comfortable. Make sure to use the deergha-shvaasam technique above (ie. breathe into your stomach, then your ribs then your chest, etc.).

Now there is a method with which to block alternative nostrils using your hands. There are a few different methods, but we will focus on one of them here - take your right hand, and place the index and middle finger between your eyebrows. This is called naasikaagra mudraa, and will be used for all the techniques where alternating nostrils are involved.

Naasikaagra Mudra: This is one of several techniques to block one nostril at a time, and is especially helpful if one plans to meditate after Praanaayaam. Simply take your right hand, and place the index and middle fingers together in between your eyebrows.

Traditionally, one always uses the right hand, even if they are left-handed. If your arm gets tired, use your left hand to support the elbow.

Finally, you may want to keep a handkerchief or some tissues nearby.

It is quite common to have a stuffy or slightly runny nose, especially during times of seasonal allergies. In addition to calming or energizing the mind, these techniques can help to alleviate some of this congestion, if done with patience and care. Given this, you will likely notice some run-off from the nose as you practice. Feel free to clear this out after you have completed the desired number of repetitions, but try not to interrupt a cycle.

Technique #1 

Part I: The Moon side

The left nostril is known as chandra, or “moon.” Activating the side leads to mental calm:

1. Use the thumb to block the right nostril, and breathe in gently from the left nostril to full capacity.

2. Keeping the right nostril blocked as before, gently breathe out from the left nostril to full capacity.

This is one cycle (sankhyaa). Repeat for at least 5 cycles.

Part II: The Sun side

The right nostril is known as surya, or “sun.” Activating this side leads to mental energy:

1. Use the ring and pinky fingers to block the left nostril, and breathe in gently from the right nostril to full capacity.

2. Keeping the left nostril blocked, gently breathe out from the right nostril to full capacity.

This is one cycle (sankhyaa). Repeat for the same number of cycles as Part I.

With each side, try to notice the ratio of time (kaal) between inhalation and exhalation. Are your inhalations longer than your exhalations, or the other way around? 

As you practice, try to make it so that the inhale and exhale are the exact same length of time, using your chosen maatra as a measure of time. For example, inhale for a count of 4, and exhale for a count of 4, gradually increasing the count every few days.

When, with some practice, the inhale and exhale equalize without any effort, notice how the mind feels.

Technique #2

In this technique, you are breathing in through one nostril consistently, and breathing out only through the opposite nostril.

Part I

1. Use the thumb to block the right nostril, and breathe in gently from the left nostril to full capacity.

2. Use the ring and pinky fingers to block the left nostril. Then release the thumb, and gently breathe out from the right nostril to full capacity.

This is one cycle (sankhyaa). Repeat this for at least 5 cycles.

Part II

1. Use the ring and pinky fingers to block the left nostril, and breathe in gently from the right nostril to full capacity.

2. Use the thumb to block the right nostril. Then release the ring and pinky fingers, and gently breathe out from the left nostril to full capacity.

This is one cycle (sankhyaa). Repeat for the same number of cycles as Part I.

As with the previous technique, try to equalize the time (kaal) it takes to do an inhale and an exhale.

Here it may be more difficult, since most of the time one of our nostrils is slightly more congested than the other. Be patient, and keep the breath as gentle as possible, allowing it to take as long as it needs to completely leave your body. Keep a hanky or tissues nearby as needed, but don’t interrupt a cycle midway.

Technique #3

In this technique the first two techniques are brought together:

1. Use the thumb to block the right nostril, and breathe in from the left nostril.

2. Use the ring and pinky fingers to block the left nostril. Then release the thumb and breathe out from the right nostril.

3. Now breathe in from the right nostril, keeping the thumb released

4. Use the thumb to block the right nostril. Then release the ring and pinky fingers and breathe out from the left nostril.

This is one cycle (sankhyaa). Repeat for at least 5 cycles, if not more.

Notice: How long does each inhalation and exhalation take? Do not try to control it, just notice it. 

There is another technique called anulom vilom where the counts of inhalation and exhalation are intentionally regulated to produce certain mental effects. We will go over this in a future article since this technique of naadi shodhana must first be practised sufficiently to create a solid foundation.

Over the next few weeks, we will go over a number of different techniques in a similar format to this article. The intention is not that you practice every one of these techniques every day - that would take a tremendous amount of time! Rather, try them all at least a few times, and then pick a few that work well for you to make a part of your daily routine.

Every Yogi is different - use these techniques as a tool to investigate your own body and mind, taking notes along the way so that you know how they affect you. 

In this way, you will have another tool in your toolbox to alter your mental state at will, rather than being swept away by the relentless torrent of the mind.

Until next time:

1. Practice Technique #1 on both the sun and moon side, until you are able to make the inhalation and exhalation the same length of time (kaal) without any effort. This should not take more than a day of practice, if you practice two or three times in that day.

2. Then, move on to Technique #2, balancing each side until the nostrils are sufficiently clear of any mucous.

3. Finally, move on to Technique #3, and notice how long each inhalation and exhalation takes in terms of the maatra you have chosen to measure time. 

4. Take notes on your progress, as well as your mental state before and after practicing these techniques.

Next week: Praanaayaam Part IV: Shatkarmas: Cleansing techniques