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→Balancing Pranayama: Adding content with reference
=== Balancing Pranayama ===
=== Balancing Pranayama ===
Also known as alternative nostril breathing<ref name=":3" />, Nadi Shuddhi Pranayama is a balancing pranayama.<ref name=":0" /> It is derived from two Samskrit terms viz. 'Nadi' meaning 'channel' and 'Shuddhi' meaning 'cleansing' or 'purifying'. So, Nadi Shuddhi refers to cleansing of subtle channels through which vital life-force energy (Prana) travels in the body.<ref>Yogapedia ([https://www.yogapedia.com/definition/7535/nadi-shuddhi Nadi Shuddhi]).</ref>
Also known as alternative nostril breathing<ref name=":3" />, Nadi Shuddhi Pranayama is a balancing pranayama.<ref name=":0" /> It is derived from two Samskrit terms viz. 'Nadi' meaning 'channel' and 'Shuddhi' meaning 'cleansing' or 'purifying'. So, Nadi Shuddhi refers to cleansing of subtle channels through which vital life-force energy (Prana) travels in the body.<ref>Yogapedia ([https://www.yogapedia.com/definition/7535/nadi-shuddhi Nadi Shuddhi]).</ref> It is easier to control the breath and make it longer or shorter in alternate nostril breathing than by regular nose or mouth breathing. Hence, it is said that there is no method better than alternate nostril breathing for gaining control of breath and purifying the channels.<ref name=":8" />
The process of Nadi Shuddhi or Nadi Shodhana involves closing the right nostril with the right hand’s thumb, inhaling fresh air through the left nostril (puraka) and holding the breath for some time (kumbhaka), followed by exhalation through right nostril (rechaka) while closing the left nostril with the right hand’s index finger and then reversing the process.<ref>Abhishek Pandey and others (2022), [https://ejmcm.com/article_19198_15eac5b09e4ef7b5209014c745304f20.pdf Effect of Nadisuddhi Pranayam on Reaction Time and Autonomic Activity of the Heart], European Journal of Molecular & Clinical Medicine (Volume 9, Issue 4), Accessed on 2nd November, 2022.</ref> During the process, breathing is kept slow and rhythmic.<ref name=":3" />
The process of Nadi Shuddhi or Nadi Shodhana involves closing the right nostril with the right hand’s thumb, inhaling fresh air through the left nostril (puraka) and holding the breath for some time (kumbhaka), followed by exhalation through right nostril (rechaka) while closing the left nostril with the right hand’s index finger and then reversing the process.<ref>Abhishek Pandey and others (2022), [https://ejmcm.com/article_19198_15eac5b09e4ef7b5209014c745304f20.pdf Effect of Nadisuddhi Pranayam on Reaction Time and Autonomic Activity of the Heart], European Journal of Molecular & Clinical Medicine (Volume 9, Issue 4), Accessed on 2nd November, 2022.</ref> During the process, breathing is kept slow and rhythmic.<ref name=":3" /> This practice balances the flow of breath through both the right and left nostrils.<ref name=":0" /> Thus, Prana and Apana that are related to the right and left nostrils and their channels, ida and pingala can be balanced by balancing the flow through these two nostrils.<ref name=":8" />
This practice balances the flow of breath through both the right and left nostrils. The benefits of this Pranayama include,
The general benefits of this Pranayama include,
* Deep breathing that enriches blood with oxygen.
* Deep breathing that enriches blood with oxygen.
* Strengthening of the respiratory system and balancing of the nervous system.
* Strengthening of the respiratory system and balancing of the nervous system.
* Help in relieving nervousness and headaches.<ref name=":0" />
* Help in relieving nervousness and headaches.<ref name=":0" />
Moreover, alternative nostril breathing has two forms. Inhaling through the right nostril and exhaling through the left is known as right nostril breathing or solar breathing and has a heating effect while the reverse ie. inhaling through the left nostril and exhaling through the right is known as left nostril breathing or lunar breathing that has a cooling effect. The Right nostril breathing is known to treat hypoactive conditions of the mind like sleepiness, dullness and fatigue while left nostril breathing is known to be useful in conditions of hyperactivity of the mind like insomnia, restlessness and nervous agitation.<ref name=":8" />
=== Cooling Pranayama ===
=== Cooling Pranayama ===