Pranayama are controlled breathing techniques which teach us how to consciously maintain a slow deep breath at all times to prevent and minimize excess states of anxiety. Nadi Shodhana Pranayama is the best technique to calm the mind and the nervous system. It clears the pranic blockages and balances ida and pingala nadis, causing sushumna nadi to flow, which leads to deep states of meditation and spiritual awakening. It encourages the mind to higher levels of discrimination, concentration and thoughts. It is very beneficial in the ailments of the nervous system, lungs and hypertension.

To start with, sit in any comfortable posture: Padmasana, Siddhasana or Sukhasana. Make your breathing normal. Close your right nostril with your thumb and fill in the breath through the left nostril. When the breath has been filled inside, close the left nostril with your third finger and stay in this state of Antrik Kumbhaka for a few seconds. Then lift the thumb from the right nostril and exhale slowly, keeping the left nostril closed. Repeat the process by inhaling through the left nostril and exhaling through the right nostril. This will complete one full round of Nadi Shodhana Pranayama. What needs to be emphasized in this process is the necessity of maintaining a ratio of rhythm in inhaling and exhaling. When you exhale after doing Antrik Kumbhaka (holding the breath in) your breath should not come out all at once in an uncontrolled way. Instead, it should be so regulated that it comes out very slowly and remains under your full control during this process. Hold your breath as long as you can conveniently do so; and when you release it, do it very slowly. When you have enough practice of this process, set your breathing in a regular way. Suppose, you take 4 seconds in inhaling, then retain it inside for 8 seconds and release it also in 8 seconds. That is, the ratio of the three processes should be 1: 2: 2. Increase the duration gradually after attaining the concentration of mind. Alternate nostril breathing should not be practiced if your nasal passages are blocked in any way. Forced breathing through the nose may lead to complications. At the slightest sign of discomfort, reduce the duration of inhalation/exhalation.