नाड़ी शोधन प्राणायाम

Diaphragm(activating)

The diaphragm is a dome-shaped muscle located at the base of the rib cage, separating the chest cavity from the abdomen. In Nadi Shodhana, we consciously engage and release this muscle to create deep, rhythmic belly breaths, which is its primary function in respiration. This mindful activation strengthens the diaphragm, improving lung capacity and promoting efficient gas exchange at the alveolar level. Yogically, this deep breathing cultivates an expansive feeling of prana in the lower lobes of the lungs, grounding the energy and calming the nervous system.

Intercostal muscles(activating)

These small muscles are situated between your ribs, playing a crucial role in expanding and contracting the rib cage during breathing. During the controlled, extended inhalations and exhalations of Nadi Shodhana, the external intercostals gently lift and expand the rib cage, while the internal intercostals assist in a smooth, controlled exhalation. This conscious engagement enhances the mobility of the rib cage, allowing for fuller lung expansion and supporting the free flow of prana (life force) throughout the torso. The increased oxygen intake and release of carbon dioxide contribute to a feeling of lightness and mental clarity.

Severe Anxiety

Breath retention and intense pranayama can heighten autonomic arousal and increase panic in highly anxious individuals.

Focus on long, smooth exhalations to activate the parasympathetic nervous system; avoid breath retention until the system has stabilised.