Breathe for Better Health: Nadi Shodhana & Bhramari Pranayama
In our fast-paced, stress-filled world, finding effective ways to calm the mind and rejuvenate the body is more important than ever. One powerful yet often overlooked tool is the breath. To highlight the importance of the breath in everything we do, I even named my brand Exhalo Fortis. Exhalo Fortis is Latin for “strong breath” or “breathe strong”. The breath is energy, the breath is healing, the breath is life force. You’ve likely heard me say this during a yoga or strength class, but let’s dive a little deeper in this blog post.
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Yoga, with its ancient wisdom, offers a variety of breathing techniques—known as pranayama—that can significantly enhance physical health, mental clarity, and emotional balance.
In this post, we'll explore the health benefits of two prominent pranayama practices: Nadi Shodhana (Alternate Nostril Breathing) and Bhramari (Humming Bee Breath). Drawing from scientific studies, we'll delve into how these techniques influence cardiovascular health, brain function, and overall well-being.
The Power of the Breath: Understanding Pranayama
To be a well-rounded yogi, one must consider the 8 limbs of yoga. Asana, or the physical poses and practice we might see on Instagram, is just one of the 8 limbs. Another equally important limb is pranayama. Pranayama is derived from two Sanskrit words: "prana" meaning life force or breath, and "ayama" meaning control or extension. Together, pranayama refers to the regulation of breath to influence the flow of energy in the body. Through conscious breathing, individuals can harmonize the body and mind, leading to improved health and vitality.
Nadi Shodhana: Balancing the Body and Mind
What Is Nadi Shodhana?
Nadi Shodhana, or Alternate Nostril Breathing, involves inhaling through one nostril, holding the breath, and exhaling through the other nostril, alternating sides. This practice is believed to purify the body's energy channels, or nadis, promoting balance and calm.
Nadi Shodhana Pranayama (Alternate Nostril Breathing)
Preparation
Find a quiet, comfortable place to sit.
Sit in a cross-legged position on the floor or in a chair with your spine straight and shoulders relaxed.
Rest your left hand on your knee (in a mudra if you wish).
Bring your right hand into Vishnu Mudra:
Fold your index and middle fingers down toward the palm.
Use your thumb to close your right nostril.
Use your ring finger to close your left nostril.
Step-by-Step Instructions
1. Exhale completely
Close your right nostril with your thumb.
Exhale gently and completely through your left nostril.
2. Inhale through the left nostril
Keep your right nostril closed.
Inhale slowly and deeply through your left nostril.
3. Switch nostrils
Close your left nostril with your ring finger.
Release your right nostril.
4. Exhale through the right nostril
Exhale slowly and completely through your right nostril.
5. Inhale through the right nostril
Keep your left nostril closed.
Inhale slowly and deeply through your right nostril.
6. Switch nostrils again
Close your right nostril with your thumb.
Release your left nostril.
7. Exhale through the left nostril
Exhale slowly and completely through your left nostril.
This completes one round.
You can repeat 5–10 rounds, gradually increasing duration as your practice deepens. Keep your breath smooth and even, without force or strain.
Tips for Effective Practice
Practice on an empty stomach, preferably in the morning or before meditation.
Maintain a relaxed posture and gentle focus—don’t rush.
Beginners can omit breath retention; advanced practitioners may add kumbhaka (breath holds) with guidance from a teacher.
Scientific Insights
A study conducted by Subbalakshmi et al. examined the immediate effects of Nadi Shodhana on various physiological parameters. The results indicated significant improvements in cardiovascular and pulmonary functions. Specifically, participants experienced:
Reduced heart rate and blood pressure: Suggesting a calming effect on the cardiovascular system.
Enhanced peak expiratory flow rate: Indicating improved lung function.
Faster problem-solving abilities: Reflecting enhanced cognitive function.
These findings underscore the potential of Nadi Shodhana in promoting both physical and mental health.
Bhramari: The Humming Bee Breath
What Is Bhramari?
Bhramari, or Humming Bee Breath, involves inhaling deeply and then exhaling slowly while producing a humming sound, similar to that of a bee. This practice is known for its soothing effects on the mind and its ability to reduce stress.
Bhramari Pranayama (Humming Bee Breath)
Preparation
Find a quiet, comfortable space where you won’t be disturbed.
Sit in a comfortable posture (such as cross-legged on the floor or on a chair with your spine straight).
Close your eyes and relax your body.
Breathe naturally for a few moments to settle your mind.
Step-by-Step Instructions
1. Assume Shanmukhi Mudra (optional, for deeper focus)
Use your thumbs and fingers to gently close off sensory distractions:
Thumbs: Lightly press on the tragus (the cartilage flap over your ear canal) to partially close the ears.
Index fingers: Rest lightly on the eyelids.
Middle fingers: Rest on the sides of the nose (without blocking airflow).
Ring fingers: Rest above the upper lip.
Little fingers: Rest gently below the lower lip.
If this feels complicated, simply close your eyes and gently plug your ears with your thumbs while keeping the other fingers relaxed.
2. Inhale deeply through the nose
Take a slow, deep breath in through both nostrils, filling your lungs completely.
3. Exhale slowly while humming
As you exhale, close your mouth and make a smooth, steady humming sound (like the gentle buzzing of a bee):
"Mmmmmmmm..."
Let the sound and vibration resonate in your head and chest. Try to keep the humming soft, smooth, and consistent throughout the entire exhalation.
4. Repeat
After each round, inhale again through the nose and repeat the humming exhalation.
Practice Guidelines
Begin with 5 rounds, gradually increasing up to 10–15 rounds with practice.
Keep your eyes closed, and bring your attention inward.
Focus on the vibrations and sound, which helps calm the nervous system.
Scientific Insights
A systematic review by Kuppusamy et al. highlighted several health benefits associated with Bhramari:
Improved autonomic function: Enhancing the body's ability to regulate involuntary functions like heart rate and digestion.
Better sleep quality: Helping individuals fall asleep faster and experience deeper sleep.
Reduced anxiety and depression: Alleviating symptoms of stress and mood disorders.
Enhanced cognitive function: Improving reaction times and information processing abilities.
These benefits suggest that Bhramari can be a valuable tool for mental and emotional well-being .
Integrating Pranayama into Daily Life
Incorporating pranayama into your daily routine can lead to lasting health benefits. Here are some tips to get started:
Start with short sessions: Begin with 5–10 minutes daily and gradually increase the duration.
Practice in a quiet environment: Choose a calm space free from distractions.
Focus on your breath: Pay attention to the inhalation and exhalation process.
Combine with meditation: Enhance the effects by pairing pranayama with mindfulness practices.
Remember, consistency is key. Regular practice can lead to improved health, reduced stress, and a greater sense of well-being.
Conclusion
Yoga's breathing techniques, particularly Nadi Shodhana and Bhramari, offer scientifically backed benefits for both the body and mind. By integrating these practices into your daily routine, you can tap into a powerful tool for enhancing your overall health and achieving a balanced, harmonious life.
For more resources and guidance on incorporating pranayama into your wellness journey, come to one of my virtual or in-person yoga classes where we incorporate pranayama in every class. Thank you for reading and I wish you look on your journey to find mental, physical, emotional, and spiritual health. Namaste.
Note: The information provided in this post is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new health regimen.
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