Nadi Shodhana, also known as alternate nostril breathing, is a foundational practice in pranayama, the yogic science of breath control. Rooted in ancient Indian traditions, this technique is revered not just for its calming effects, but for its deep physiological and energetic benefits. It is often practiced as a preparatory step before meditation or deeper yogic practices.
What Does “Nadi Shodhana” Mean?
- Nadi: Refers to the subtle energy channels in the body. Yogic texts describe 72,000 nadis, with three primary ones being Ida, Pingala, and Sushumna.
- Shodhana: Means purification or cleansing.
So, Nadi Shodhana literally means "purification of the nadis," aiming to clear energetic blockages and bring balance between the left and right energy channels.
The Science and Symbolism of Alternate Nostril Breathing
In yogic philosophy:
- Ida nadi (left nostril) is associated with lunar energy, coolness, rest, and the parasympathetic nervous system.
- Pingala nadi (right nostril) is linked to solar energy, activity, heat, and the sympathetic nervous system.
Nadi Shodhana alternates breathing between the nostrils to harmonize these energies, balancing the brain hemispheres and bringing the body into a state of homeostasis.
From a physiological perspective, this rhythmic breathing:
- Enhances oxygenation of the blood
- Improves heart rate variability
- Modulates autonomic nervous system balance
- Supports emotional regulation
How to Practice Nadi Shodhana (Step-by-Step)
- Find a Comfortable Seat: Sit in a quiet place with your spine upright. You can sit cross-legged on the floor or on a chair with feet flat on the ground.
- Hand Position (Vishnu Mudra): Use your right hand. Fold your index and middle fingers toward your palm, keeping the thumb, ring finger, and pinky extended. The thumb will control the right nostril, and the ring finger the left nostril.
- The Practice:
- Close the right nostril with your thumb.
- Inhale slowly through the left nostril.
- Close the left nostril with your ring finger.
- Exhale through the right nostril.
- Inhale through the right nostril.
- Close the right, open the left, and exhale through the left.
That completes one full round. Begin with 5–10 rounds and gradually increase as your practice deepens.
Important Tips:
- Keep the breath smooth, quiet, and unforced.
- Breathe from the abdomen, not the chest.
- Do not rush—move with intention and presence.
Benefits of Nadi Shodhana
Scientific studies and yogic traditions alike support the benefits of this practice:
🧠 Mental Clarity & Focus
- Improves cognitive performance
- Calms racing thoughts
- Prepares the mind for meditation
🫁 Respiratory Health
- Strengthens lung function
- Balances breath and reduces shortness of breath
💓 Heart & Nervous System
- Lowers blood pressure
- Reduces heart rate
- Activates the parasympathetic ("rest and digest") system
🧘♀️ Energetic Alignment
- Balances the left and right hemispheres of the brain
- Clears energetic blockages in the nadis
- Supports chakra alignment, particularly the Ajna (third eye) and Anahata (heart) chakras
😌 Stress & Anxiety Relief
- Reduces cortisol levels
- Enhances emotional regulation
- Induces a deep sense of calm
When and How Often to Practice
- Morning: To energize and clear the mind
- Before Meditation: To center and focus
- During Stress: As a tool for emotional regulation
- Practice daily for 5–15 minutes for cumulative benefits.
Precautions and Contraindications
- Avoid if you have a severe cold or nasal blockage
- Practice gently if you have asthma or high blood pressure—consult a healthcare provider
- Pregnant individuals should practice under guidance
Final Thoughts
Nadi Shodhana is more than a breathing technique—it's a ritual of balance, a bridge between the body, mind, and subtle energy system. Simple yet profound, this practice reminds us that breath is the thread that connects all aspects of our being. Through it, we can access inner peace, clarity, and vitality—one breath at a time.