In his modern yoga classic, Light on Pranayama, this is how the late B. K. S. Iyengar initially defines pranayama:
Pranayama is a conscious prolongation of inhalation, retention, and exhalation. Inhalation is the act of receiving the primeval energy in the form of breath, and retention is when the breath is held in order to savour that energy. In exhalation all thoughts and emotions are emptied with the breath: then, while the lungs are empty, one surrenders the individual energy, ‘I’, to the primeval energy, the Atma. The practice of pranayama develops a steady mind, strong will-power and sound judgement.
Prana, like the concept of qi (chi) in acupuncture and martial arts, has many different meanings, including breath, energy, spirit, and essence. Technically, the word pranayama means something like expansion, lengthening, control, or suspension of the breath, and it refers to a range of yogic breathing techniques for health and spiritual awakening.
According to the 15th century yoga text, Hatha Yoga Pradipika, “Being firmly established in the practice of asanas [postures and movements of yoga], with his senses under control, the yogi should practice pranayama as taught by his Guru, observing a moderate and nutritious diet. When the breath is irregular, the mind wavers; when the breath is steady, so is the mind.”
There are two important points to be drawn from this passage. First, that the function of the mind is closely tied to the breath. “When the breath is steady, so is the mind.” Always remember this when your mind is running away with you.
Second, the text suggests that pranayama is not for beginners or the unsupervised. This idea is echoed by many other teachers and texts. We generally agree that proper instruction is important. However, it’s worth considering that there are dozens of forms of pranayama, some much more ambitious than others. We feel there are a few forms of very basic pranayama which can be easily taught and learned, and which yield quick results.
Our favorite is alternate nostril pranayama, called Nadi Shodhana. Each nostril is considered to be connected to an energetic vessel called a nadi. The ida nadi connects to the left nostril. It relates to the moon, is considered to be white in color, and is said to have a cooling, calming, feminine, and nurturing influence in the body and mind. Generally speaking, it is thought to preside more over the mind than the body. The pingala nadi connects to the right nostril. It relates to the sun, is considered to be red in color, and is said to have a warming, stimulating, masculine influence. Generally speaking, it presides more over the body than the mind. These two nadis start at the base of the spine and spiral around each other like the two strands of our DNA.
You’ll notice that throughout the day, the body naturally cycles through the opening and closing of the two nostrils. At any given time, one of your nostrils is more open that the other. Since the left nostril is related to the calming ida nadi, we should ideally go to bed when this is the open nostril and/or lie on the right side to emphasize breathing through the left side. Conversely, we may find that when we wake up in the morning, our right (pingala / sun) nostril is open, when the sun is rising and we’re feeling wakeful. Deliberately breathing through one nostril (by closing the other) can have a subtle influence on how we feel.
One of my first yoga teachers, a woman named Guru Nam Kaur, taught me this mnemonic: if you’re feeling sleepy while driving, (assuming you’re right handed) you’ll want to hold onto the steering wheel with your right hand while blocking off your left nostril with your left hand to wake yourself up (by breathing through the right nostril). That’s how you remember that your right nostril is connected to the more stimulating nadi. Ok, so it’s not a perfect mnemonic, but I’ve never forgotten it in over twenty years.
We don’t always have the perspective to know what we really need, so Nadi Shodhana is useful in that it balances these two energies, regardless of how we’re out of balance. It’s considered to be useful as an ending to a yoga practice because it can help correct any minor imbalances that have arisen in the practice. It’s thought in modern terms to balance the two hemispheres of the brain, to balance the creative and the analytical, and to strengthen the corpus callosum – the bridge that connects these two sides. It’s also frequently used for cases of poor mental focus and ADD/ADHD.
So, here’s how to do it.
Blow your nose beforehand if you need to. If you like, you can also do neti (saline rinsing of the nasal passages) and nasya (oil lubrication of these mucus membranes). There’s an article below that explains these practices.
Sit comfortably with a straight spine.
Bring your right hand up to your nose. Throughout the practice, you’re going to use your thumb to close the right nostril and your ring finger (also of your right hand) to close your left nostril. (Alternatively, you can use the pads of both your ring and pinky fingers to close your left nostril)
- Close your left nostril with your ring finger and exhale out your right nostril.
- Keeping your fingers where they are, inhale through your right nostril.
- Close your right nostril with your thumb, release your ring finger, and exhale out the left nostril.
- Keeping your fingers where they are, inhale through the left nostril.
- Repeat from step 1.
So, to summarize, you close one nostril and exhale completely out the other nostril, then inhale completely through the same nostril. Then you switch nostrils and exhale completely out the other nostril and then inhale through the same nostril. And repeat.
One variation that I like is this:
After each inhale (while holding the breath and preparing to exhale out the other side), place your middle finger on your “third eye point” between your two eyebrows, hold the breath for a moment with both nostrils closed, and then release the middle finger and exhale. A second alternative is to keep the middle finger on the third eye point through the entire exercise.
We recommend trying this exercise for five full breath cycles once a day for a week and see what you notice. You’re likely to notice improved mental focus and peace. It’s great to use before mental work or studying. Of course, if you experience anything unpleasant during this exercise, discontinue it, and, if possible, talk to a local yoga teacher who is trained in pranayama.
Be well,
Dr. Peter Borten
For more information on Neti and Nasya, check out this article we wrote on the subject a few years ago.
Neti & Nasya – The Dynamic Duo
by Peter and Briana Borten
There are several simple daily practices recommended in Ayurvedic medicine for maintaining health. One of the most valuable of these routines, especially during cold and flu season, is the combination of neti and nasya. Now that neti pots are available in almost any drug or health food store, you’ve probably used one or heard of them. But, less familiar to Westerners is neti’s essential partner – nasya. Ideally, these two practices should always be done together.
Neti is the process of cleansing the nasal passages with salt water, using a “neti pot.” In medical terminology, it’s referred to as saline nasal irrigation (SNI). A neti pot is shaped like a small tea pot or Aladdin-style oil lamp, the spout of which fits comfortably in a nostril. They are available in ceramic, metal, and plastic. If you can’t easily find one in a store, there are plenty of online vendors.
Start with warm, clean water (body temperature is good). A standard recipe is 1/4 teaspoon of salt per 1/2 cup of water. Try this concentration first, and adjust the saltiness by adding more water or salt if necessary. Usually you will need to add salt if there is a burning sensation. Regular table salt without iodine tends to be most comfortable. The ideal degree of saltiness varies somewhat from person to person. Some studies advocate 0.9% salt, though a better guide is how it feels and tastes. It should be about the same saltiness as tears. When the solution is correct for you there will be no burning sensation.
Fill the pot with your saline solution, stand over a sink, and place the tip of the spout in one nostril. Tip your head sideways without leaning your head forward or back. As the pot is tipped, the solution should enter one nostril and flow out the other. It helps to keep your mouth open and don’t try to breathe through your nose. Pour half of the solution through one nostril and then the other half of the solution through the other nostril. This process cleanses the nasal passages of small particles, bacteria, and other organisms which can cause allergies, colds, and sinus infections. SNI is becoming the standard of care, even in mainstream medicine, for allergic rhinitis and chronic sinus infections.
Typically, the nose is cleared of any mucus first thing in the morning and then neti is performed as basic nasal-sinus maintenance. If you’re suffering from allergies or a sinus infection, it can be repeated two or three times per day.
Nasya, the lubrication of the nasal passages with oil, is the second step in this process, and it should not be overlooked. We frequently hear from patients who have tried neti without nasya that they felt more congested or dry afterwards. This is usually because the salt water dried out the nasal passages, which stimulated the body to secrete more mucus to protect these membranes.
When nasya is done after neti, the nasal passages are soothed and moistened with a constitutionally-appropriate oil and there is no dryness or reactive mucus production. There are two main ways of applying oil to the nasal passages. One is to place oil on your clean pinky and use this to lightly coat the inside of each nostril with oil. The other option (which we prefer) is to use an eyedropper to instill 4-5 drops of oil into each nostril while lying down. With this second method, it is best to relax in this position for a few minutes to let the oil penetrate deeply. The second method is more nourishing to your nasal membranes and should be done at least once a week.
If you know your dosha (prakriti), you can observe the following: For vata types, (untoasted) sesame oil is best. Pitta types should use sunflower oil. Grapeseed oil is best for kapha types. If you do not know your constitution type or would just like to use a general “tridoshic” oil, you can use safflower oil or liquid ghee (clarified butter). There are also many medicated nasya oils for specific ailments and constitutional needs. These tend to be stronger and may be formulated for a particular therapeutic effect. At The Dragontree, we sell our own nasya oil (made by Dr. Borten) – a blend specifically for allergies, sinus infections, and colds. (You may find it somewhat strong for daily maintenance use. If so, it can be diluted 50/50 with regular oil, or just use a plain, unmedicated oil.)
The importance of following neti with nasya cannot be overemphasized. Nasya provides lubrication and protection against new pathogens in the nasal passageways after being cleansed by neti. If the nasya step is skipped then the process of neti could potentially open up the membranes to further susceptibility. The nasal passages work best at trapping airborne irritants and germs when they’re moist. Dryness, such as the dry air in an airplane cabin, makes them less effective.
If you practice yoga, neti and nasya are valuable routines for ensuring optimal absorption of prana, and they’re quite helpful if you practice pranayama – especially if you do so for long sessions. In Ayurveda, the nose is considered the gateway to the brain and the administration of neti and nasya is also said to enliven consciousness and intelligence.
Wishing you a happy nose,
Peter & Briana