An advanced version of nadi shodhana pranayama involves holding the breath for longer amounts of time. In this variation, the practitioner inhales for a count of four, retains the breath for a count of 16, exhales for a count of eight, and holds the breath out for a count of 16.
Nadi shodhana pranayama strengthens the respiratory system and nervous system, purifies the blood, and improves circulation. It is effective for relieving respiratory issues, promoting the flow of energy and aiding in overall health. According to Ayurveda, practicing nadi shodhana pranayama helps cleanse and balance the energy channels that carry prana energy through the body.
Some of the mental health benefits of nadi shodhana pranayama include:
- Calms the mind
- Improves focus
- Alleviates stress
- Promotes mental clarity
- Prepares the mind for meditation