How long should I practice Nadi Shodhana?

Start with 5 minutes (about 5-10 complete rounds). As you become comfortable, extend to 10-15 minutes. Many practitioners find that even 3-5 minutes produces noticeable calming effects. The key is consistency—daily practice is more valuable than occasional longer sessions.

Can I do Nadi Shodhana if one nostril is blocked?

If one nostril is mildly congested, you can still practice—the breath will gradually help open it. If completely blocked due to illness, wait until you can breathe through both nostrils. You can also practice mentally, visualizing the breath alternating sides, which preserves the calming benefits.

What's the difference between Nadi Shodhana and Anulom Vilom?

These terms are often used interchangeably. Technically, 'Anulom Vilom' refers specifically to alternating breath without breath retention (kumbhaka), while 'Nadi Shodhana' can include retention in more advanced variations. For beginners, the basic technique is identical: alternating the breath between nostrils.

Nadi Shodhana Defined: Alternate Nostril Breathing Guide | Yoga Near Me

Nadi Shodhana Defined

Pronunciation: NAH-dee sho-DAH-nah · Sanskrit: नाड़ी शोधन (channel purification)

Nadi Shodhana is a calming pranayama technique that alternates breathing between nostrils to balance the nervous system, quiet the mind, and prepare for meditation—the yogic equivalent of pressing your body's reset button.

What Is Nadi Shodhana?

Nadi Shodhana translates as "channel purification"—nadi referring to the subtle energy channels of the body, shodhana meaning cleansing or purifying. Also known as alternate nostril breathing, this technique systematically balances the flow of breath through both nostrils, which yogic tradition connects to balancing the solar and lunar energies within us.

The practice is elegantly simple: you close one nostril, breathe in through the other, then switch—exhaling and inhaling through the opposite side. This alternating pattern continues for several rounds, creating a gentle, rhythmic breath that progressively calms the nervous system.

Modern research supports what practitioners have known for millennia: alternate nostril breathing reduces heart rate variability markers associated with stress, lowers blood pressure, and shifts brain activity toward states associated with calm focus. It's one of the most accessible yet powerful techniques in the pranayama toolkit.

How to Practice Nadi Shodhana

Vishnu Mudra (Hand Position)

Fold your index and middle fingers toward your palm (or rest them between your eyebrows). You'll use your thumb to close the right nostril and your ring finger (with or without the pinky) to close the left. Keep your hand relaxed—no need to grip tightly.

Step-by-Step Instructions

Sit comfortably. Spine tall, shoulders relaxed. Close your eyes or soften your gaze.
Take a few natural breaths. Let yourself settle.
Bring your right hand to your nose. Fold your index and middle fingers down (Vishnu Mudra).
Close your right nostril with your thumb. Inhale slowly through the left nostril for a count of 4.
Close both nostrils briefly. Pause gently at the top of the inhale.
Release your thumb; close the left nostril with your ring finger. Exhale slowly through the right nostril for a count of 4.
Inhale through the right nostril (same side you just exhaled from) for a count of 4.
Close both nostrils briefly. Pause gently.
Release your ring finger; close the right nostril with your thumb. Exhale through the left for a count of 4.
This completes one round. Continue for 5-10 rounds, then release your hand and breathe naturally.

The pattern is always: exhale, inhale, switch. You exhale and then inhale through the same nostril before switching to the other side. The switch happens after the inhale.

Suggested Ratios

Beginners: Equal counts (4:4 or 5:5 for inhale:exhale)
Intermediate: Extended exhale (4:8 or 5:10)
Advanced: Add retention (4:4:8 or 4:16:8 with kumbhaka)

Start with equal breathing. Only extend the exhale or add breath retention once the basic pattern feels effortless and the breath remains smooth and unhurried.

Benefits of Nadi Shodhana

Regular practice offers effects on multiple levels:

Nervous system balance — Activates the parasympathetic response, reducing stress hormones like cortisol

Anxiety reduction — The slow, rhythmic breath pattern calms racing thoughts

Improved focus — The bilateral stimulation enhances cognitive function and mental clarity

Better sleep — Practiced before bed, it helps quiet an overactive mind

Respiratory health — Gently exercises both nostrils, supporting sinus function

Meditation preparation — Creates the calm, balanced state ideal for seated practice

The science: Research published in the International Journal of Yoga found that Nadi Shodhana practice significantly reduced systolic blood pressure and improved heart rate variability. The alternating pattern appears to balance activity between the brain's hemispheres, contributing to its calming yet focusing effect.

The Yogic Understanding

Traditional yoga describes three primary nadis (energy channels): Ida, Pingala, and Sushumna. Ida, associated with the left nostril, carries lunar, cooling energy. Pingala, associated with the right nostril, carries solar, heating energy. Sushumna is the central channel through which kundalini energy rises.

Nadi Shodhana balances Ida and Pingala, which yogic texts describe as essential preparation for deeper practices. When these two channels are balanced, energy naturally flows through Sushumna, creating conditions for heightened awareness and meditation.

You needn't accept this framework literally to benefit from the practice. Whether you understand it through yogic anatomy or modern neuroscience—or simply as a practical technique that works—the effects remain the same.

When to Practice

Ideal Times

Morning — Sets a calm, focused tone for the day
Before meditation — Prepares the mind for stillness
After asana — Transitions from physical practice to rest
Before sleep — Calms an overactive mind
During stressful moments — A portable reset button (even a few rounds help)

Compare with Kapalabhati

If Kapalabhati is coffee—stimulating, energizing, heat-building—Nadi Shodhana is chamomile tea. Both are powerful, but they serve different purposes. Many pranayama sequences start with Kapalabhati to clear and energize, then transition to Nadi Shodhana to balance and settle before meditation.

Safety Note: Nadi Shodhana is generally safe for most people. However, if you have severe respiratory conditions, avoid forcing the breath. If you experience dizziness, return to natural breathing. Those with anxiety disorders should start with very short sessions. Pregnant practitioners can safely practice without breath retention.

Building Your Practice

Consistency matters more than duration:

Week 1-2: 3-5 minutes daily, equal ratio breathing
Week 3-4: 5-10 minutes daily, begin experimenting with extended exhale
Ongoing: 10-15 minutes, or as preparation for meditation

Track how you feel before and after practice. Most people notice a shift after just 5 rounds—a settling of mental activity, a softening of tension. This immediate feedback makes Nadi Shodhana one of the most rewarding practices to establish.

Deepen Your Breathwork Practice

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