Source: Mind Management Techniques document
Tags: pranayama, breath and mind, nadi shodhana, alternate nostril breathing, bandha, jalandhara bandha, uddiyana bandha, moola bandha, maha bandha, breath retention, kumbhaka, slow breathing, deep breathing, nostril dominance
Breath is the primary bridge between body and mind. Slow, deep breathing calms the mind; fast, shallow breathing agitates it. When breath flows equally through both nostrils, the mind enters its most calm and creative state, and meditation becomes possible. The course teaches four bandhas (energy locks) and a five-stage pranayama practice (Nadi Shodhana) that together balance nostril flow, purify the nervous system and prepare the mind for meditation.
Pranayama
Yogic breathing techniques designed to regulate the flow of breath (prana) in the body, purify the nervous system and calm the mind.
Nadi Shodhana Pranayama
Alternate nostril breathing. The central pranayama of this course, practised across five progressive stages, from simple alternate breathing to full breath retention with all three bandhas.
Breath Retention (Kumbhaka)
Stopping the process of inhalation and exhalation. Internal retention holds the breath in the lungs after inhaling. External retention holds the breath out after exhaling. The crux of all advanced pranayama techniques.
Jalandhara Bandha (Chin Lock)
An energy lock performed by pressing the chin firmly against the chest during breath retention. Exerts pressure on the carotid sinuses in the neck.
Uddiyana Bandha (Upward Abdominal Lock)
An energy lock performed by contracting the abdominal muscles inward and upward during external breath retention. Performed only on an empty stomach.
Moola Bandha (Root Lock)
An energy lock performed by contracting the muscles of the Mooladhara Region (perineum in males, cervix in females) during breath retention.
Maha Bandha (Great Lock)
The combination of all three bandhas (Jalandhara, Uddiyana and Moola) performed simultaneously during external breath retention.
Carotid Sinuses
Pressure-sensitive areas on the carotid arteries in the neck. They regulate circulatory and respiratory systems. Chin Lock artificially stimulates them, slowing the heart rate and extending breath retention capacity.
A fast breathing rate correlates with tension, anger, worry and fear. A slow breathing rate correlates with calm, concentration and happiness.
Fast breathing tends to be shallow, moving only small volumes of air. This allows germs to accumulate in the lower lungs. Slow breathing tends to be deep, filling the lungs fully and clearing stagnant air from the lower reaches.
Deep breathing also massages the abdominal organs via the diaphragm, keeping the liver, stomach and other organs in good working order by cycling out impure blood and replacing it with oxygenated blood. Shallow breathing deprives these organs of this massage, leading to malfunction over time.
One minute of slow, deep breathing retains its effect on the body and mind for approximately 60 minutes. So 24 minutes of daily pranayama practice (Nadi Shodhana) is sufficient to maintain a balanced breathing pattern for a full 24 hours.
Breath predominantly flows through one nostril at a time, alternating every 90 to 180 minutes.
Right nostril dominant: left brain hemisphere is active (analysis, argument, intellectual thinking)
Left nostril dominant: right brain hemisphere is active (understanding, emotion, intuition)
Both nostrils equal: both hemispheres work together. This is the period of greatest calm, concentration and creativity. Meditation (thoughtless awareness) can only occur when breath flows equally in both nostrils.
Better gas exchange in the lungs, benefiting the entire nervous and circulatory system
Purges toxins from the body, producing vigorous physical health
After a few minutes of practice, breath begins to flow equally in both nostrils, leading to spontaneous thoughtless awareness
Decreases and even ceases thought. Each thought's duration is lengthened, giving more time to comprehend and analyse it (normal thought speed is two twenty-fifths of a second)
Increases physical strength and energy (this is why one naturally holds the breath when lifting something heavy)
Makes the mind calm, concentrated and energetic, recommended for those engaged in heavy mental work
Thinking becomes sharper and clearer with repeated practice
Reduces the need for excess sleep. Ten to fifteen minutes of breath retention is more effective than stimulants like tea or coffee for removing drowsiness
Never hold breath to the point of pain or suffocation; hold only while comfortable
Practise at least 1 hour before meals and at least 3 hours after meals
Wait at least 30 minutes after practice before bathing (the body generates considerable heat during retention)
Only practise after the age of 18, as the body is not strong enough before then
Healthy lungs, heart and normal blood pressure are required
Thoughts held during breath retention become very powerful and strongly influence the mind. Maintain only positive thoughts; if negative thoughts arise, replace them immediately with positive ones
Sit in Siddhasana or Siddha Yoni Asana with head and spine erect, eyes closed, knees on the floor, palms on knees
Inhale slowly and deeply, then hold the breath
Bend the head forward and press the chin tightly against the chest
Concentrate on the mid-point between the two eyebrows
Hold as long as comfortable, then release the lock, raise the head and exhale fully
This is one round. Practise for several rounds, resting with normal breathing for 1 to 2 minutes between rounds if fatigued
Can also be performed with external breath retention.
Presses the carotid sinuses, which decreases heart rate and allows longer breath retention
Produces mental relaxation, relieving stress, anxiety and anger
Develops meditative introversion and one-pointedness
Stimulates thyroid function and regulates metabolism
Awakens the Vishuddhi Region of the unconscious mind
Cervical spondylosis, high intracranial pressure, vertigo, high blood pressure or heart disease. Do not inhale or exhale until the chin lock is released and the head is fully upright.
Sit in Siddhasana or Siddha Yoni Asana, palms on knees, eyes closed
Exhale completely and hold the breath outside
Perform Chin Lock
Contract the abdominal muscles inward and upward (a sucking action)
Hold as long as the breath can be retained comfortably outside
Concentrate on the Manipura Region (spine behind the navel)
Slowly relax abdominal muscles, release chin lock, raise head, inhale deeply
Performed only with external breath retention, always on an empty stomach. Can be done without Chin Lock (head erect), but Chin Lock extends the retention period.
Addresses many abdominal and stomach ailments: constipation, colitis, indigestion, worms and non-chronic diabetes
Stimulates digestive fire, massages and tones abdominal organs
Balances adrenal glands, removing lethargy and soothing anxiety
Improves blood circulation to the trunk and strengthens internal organs
Balances breath flow in both nostrils, supporting meditation
Awakens the Manipura Region of the unconscious mind
Colitis, stomach or intestinal ulcer, diaphragmatic hernia, high blood pressure, heart disease, glaucoma, raised intracranial pressure. Avoid during pregnancy.
Sit in Siddhasana or Siddha Yoni Asana, palms on knees, eyes closed
Focus awareness on the Mooladhara Region
Inhale fully, retain the breath inside
Perform Chin Lock
Contract the Mooladhara Region (pull the perineal or cervical muscles upward) and hold as long as the breath is retained
Release the Mooladhara contraction, release Chin Lock, exhale completely
Can also be performed with external breath retention, and with or without Chin Lock.
Stimulates pelvic nerves, tones the urogenital and excretory systems
Stimulates intestinal peristalsis, relieving constipation and piles
Beneficial for anal fissures, ulcers, prostatitis, prostatic hypertrophy and chronic pelvic infections
Releases energy throughout the body via the brain and endocrine system, helpful in asthma, bronchitis and arthritis
Relieves depression
Supports celibacy (sexual control) and helps alleviate sexual disorders
Awakens the Mooladhara Region of the unconscious mind
Same as Chin Lock: cervical spondylosis, high intracranial pressure, vertigo, high blood pressure or heart disease.
Sit in Siddhasana or Siddha Yoni Asana, palms on knees, eyes closed
Exhale fully, retain the breath outside
Perform all three locks in this order: Chin Lock, then Upward Abdominal Lock, then Root Lock
Hold as long as comfortable
Release in reverse order: Root Lock, then Upward Abdominal Lock, then Chin Lock
Inhale slowly once the head is upright
Combines the benefits of all three individual bandhas
Awakens Mooladhara, Manipura and Vishuddhi Regions simultaneously
Affects pineal gland hormonal secretions and regulates the entire endocrine system
Checks the ageing process and rejuvenates every cell
Soothes anger and introverts the mind before meditation
High or low blood pressure, heart conditions, stroke, hernia, stomach or intestinal ulcer, recovery from any visceral ailment. Avoid during pregnancy.
No violent breathing, no forced retention beyond comfort, no strain
Practise in a clean environment with fresh air
Same time and place each day builds willpower and inner strength
Perform after Sirshasana and before meditation
Empty stomach required
At least 1 hour before meals, at least 3 hours after meals
Wait at least 30 minutes before bathing after practice
All breath retention precautions from the section above apply
May be commenced after age 8 (Stage 1 only for ages 8 to 18)
Simple alternate nostril breathing without retention.
Close right nostril with thumb, inhale slowly and deeply through left
Close left nostril with ring and little fingers, open right, exhale completely through right
Inhale through right
Close right, open left, exhale through left
This is one round
Benefits: equalises breath flow in both nostrils, inducing calm and meditation readiness. Nourishes the body with extra oxygen, purifies the blood and increases disease resistance. Removes stagnant air from the lungs.
Adds internal breath retention with Chin Lock after each inhalation. The index and middle fingers rest on the forehead near the point between the eyebrows, or tucked inside the palm.
Close right nostril, inhale through left
Close both nostrils, perform Chin Lock, hold comfortably
Release Chin Lock, open right, exhale through right
Inhale through right
Close both nostrils, perform Chin Lock, hold comfortably
Release Chin Lock, open left, exhale through left
This is an advanced stage giving the combined benefits of Stage 1, breath retention and Chin Lock.
Adds external breath retention with Chin Lock after each exhalation (in addition to the internal retention of Stage 2).
Adds Root Lock (Moola Bandha) together with Chin Lock during both internal and external breath retention. Combines the benefits of Stage 3 plus those of Root Lock.
During external retention: all three locks together (Chin Lock + Upward Abdominal Lock + Root Lock, i.e. Maha Bandha). During internal retention: Chin Lock + Root Lock (as in Stage 4). Combines all benefits of Stage 4 plus those of Upward Abdominal Lock.
An adult (18+) should practise at least Stage 2 for a minimum of 10 minutes daily. Over weeks and months, progress to the next stage until Stage 5 is achievable.
⚠️ Meditation can only occur when breath flows equally in both nostrils. This is the core rationale for Nadi Shodhana Pranayama.
⚠️ One minute of slow, deep breathing retains its effect for 60 minutes. Therefore 24 minutes of daily pranayama covers 24 hours.
⚠️ Breath retention is the crux of all advanced pranayama. Know both types: internal (after inhalation) and external (after exhalation).
⚠️ Thoughts during breath retention become very powerful. Maintain positive thoughts only.
⚠️ The three bandhas and their associated spinal regions: Chin Lock (Vishuddhi), Upward Abdominal Lock (Manipura), Root Lock (Mooladhara).
⚠️ Maha Bandha locks are applied in the order Chin, Abdominal, Root and released in the reverse order.
⚠️ Stage 1 is the only stage permitted for ages 8 to 18. Breath retention stages require age 18+.
Q: Why is slow, deep breathing considered the correct breathing pattern?
A: Deep breathing allows maximum air intake per respiration, and slow breathing gives the lungs more time for optimal oxygen and carbon dioxide exchange. Together they nourish the body with oxygen, massage the abdominal organs via the diaphragm and clear stagnant air from the lower lungs.
Q: When does meditation (thoughtless awareness) become possible in terms of nostril flow?
A: Only when breath flows equally in both nostrils, which activates both brain hemispheres simultaneously.
Q: What are the two types of breath retention?
A: Internal breath retention (holding breath in after a complete inhalation) and external breath retention (stopping breathing in after a complete exhalation).
Q: What is the function of Jalandhara Bandha (Chin Lock) in relation to the carotid sinuses?
A: It presses the carotid sinuses on the carotid arteries in the neck, which normally trigger increased heart rate and heavier breathing when oxygen drops. Chin Lock prevents this response, thereby decreasing heart rate and allowing longer breath retention.
Q: In Maha Bandha (Great Lock), what is the correct sequence for applying and releasing the three locks?
A: Apply in order: Chin Lock, Upward Abdominal Lock, Root Lock. Release in reverse order: Root Lock, Upward Abdominal Lock, Chin Lock.
Q: Which stage of Nadi Shodhana Pranayama is appropriate for a 12-year-old, and why?
A: Stage 1 only, because it involves no breath retention. The body is not considered strong enough for breath retention before age 18.
Q: What is the minimum daily practice of Nadi Shodhana Pranayama recommended for an adult?
A: Stage 2 (or higher) for at least 10 minutes daily.
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