Nadi Shodhana

Nadi Shodhana is the extra preset training type in Prana Breath app, available in Guru version.

Download:
Anulom_Vilom_stage_1.trng
Nadi_Shodhana_stage_2.trng
Nadi_Shodhana_stage_3.trng

Effects

• purifying the mind
• bringing serenity
• balancing sympathetic and parasympathetic nervous systems
• equilibrating excitation and relaxation

Origin, history

This training type, as well as "Harmony" and "Power", is derived from Pranayama, an ancient Vedic technique of breathing gymnastics, and is translated from Sanskrit as "Energy channel purifying".
Anulom Vilom is considered as first stage of Nadi Shodhana. Also "Energy channel purifying" pattern enhances the effect of "Clear mind".
In Prana Breath this training type is adapted even for people that don't practice Yoga and/or don't have much time for practice but still need its effect.

Setting the training

1. Download this pattern if you don't have it yet.
2. Choose this pattern in Training tab or Control tab.
3. Set the optimal training complexity so the training brings you joy, yet doesn't seem too easy. Use the options in Control tab and/or Dynamic tab to adjust all parameters.

Training process

1. Choose the comfortable position.
2. Empty your lungs, breathing out with effort, with your right nostril closed.
3. Make a full inhaling ("Inhale") though your left nostril.
4. Perform an air retaining ("Retain") with both nostrils closed.
5. Alternate nostrils, and exhale through your right nostril.
6. Sustain your breath with your nostrils closed (if you are using stage 3 patterns).
7. Inhale through your right nostril.
8. Hold your breath again.
9. Close your left nostril, and exhale through the left one.
10. In case you do stage 3 patterns, sustain your breath again.
11. Keep breathing, alternating nostrils, till the end of your training session, following the breath method indicator.
12. After you're done, you might take some time for meditating and contemplating yourself.

• NB! Make sure you don't press down on the nostril too hard so the septum is pushed off the center, or so your head starts leaning.

Other questions

How long should I train? How can I combine this pattern with another? Should I always inhale through my nose?
If you have such or other questions, please look through the FAQ page.