Nāḍī Śodhana
Nāḍī Śodhana
- Category
- Prāṇāyāma
- Level
- Beginner
- Duration
- 5–15 minutes
Alternate nostril breathing — a gentle, balancing prāṇāyāma that purifies the 72,000 energy channels (nāḍīs) of the subtle body, calming the nervous system and bringing the left and right hemispheres of the brain into harmonious balance.
Overview
Nāḍī Śodhana, commonly called alternate nostril breathing, is one of the most important and widely practised prāṇāyāma techniques in the entire tradition of Yoga. The name means 'purification of the channels' — nāḍī referring to the subtle energy pathways that carry prāṇa (life force) throughout the body, and śodhana meaning to cleanse or purify.
According to Haṭha Yoga, there are 72,000 nāḍīs in the subtle body, of which three are most significant: the Iḍā (left channel, associated with the moon, cooling, and the right hemisphere of the brain), the Piṅgalā (right channel, associated with the sun, heating, and the left hemisphere), and the Suṣumṇā (the central channel running through the spine, which becomes active when Iḍā and Piṅgalā are balanced).
Nāḍī Śodhana works by alternating the breath between left and right nostrils in a slow, controlled rhythm. This directly balances the prāṇic activity in Iḍā and Piṅgalā, calms the nervous system, and eventually creates the conditions for prāṇa to flow freely in the Suṣumṇā — the prerequisite for deep meditation.
How to Practise
Sit in a comfortable, upright meditation posture — Sukhasana (easy cross-legged), Padmasana (lotus), or on a chair with the spine erect. Rest the left hand on the left knee in Jñāna Mudrā (index finger touching thumb). Close the eyes gently.
The spine should be straight but not strained. Allow the shoulders to relax away from the ears.
Bring the right hand to Vishnu Mudrā: fold the index and middle fingers toward the palm, leaving the thumb, ring finger, and little finger extended. The thumb will close the right nostril; the ring finger will close the left.
This hand position is called Vishnu Mudrā and is the traditional hand gesture for Nāḍī Śodhana.
Gently close the right nostril with the right thumb. Exhale fully through the left nostril, slowly and completely. Then inhale slowly and deeply through the left nostril for a count of 4.
Begin with a gentle exhale to clear the breath before the first full round.
At the top of the inhalation, close the left nostril with the ring finger so both nostrils are closed. Hold the breath gently (antara kumbhaka) for a count of 4, if comfortable.
If breath retention feels strained or creates anxiety, skip the retention and simply switch nostrils at the top.
Release the right nostril and exhale slowly and completely through the right for a count of 8. This completes the first half of one round.
The exhalation should be twice as long as the inhalation. Aim for a ratio of 1:1:2 (inhale : hold : exhale).
Without pausing, inhale slowly and deeply through the right nostril for a count of 4. Close both nostrils. Hold gently for a count of 4. Then exhale completely through the left nostril for a count of 8. This completes one full round.
Continue for 5 to 15 rounds (or 5 to 15 minutes), maintaining a smooth, even, unhurried rhythm. After the final round, lower the right hand, take a few natural breaths, and sit quietly for a moment before opening the eyes.
Advanced practitioners can extend the ratio to 1:2:2 or 1:4:2. Never force the breath or create strain.
Benefits
Directly calms an overactive stress response and soothes the nervous system
Balances the activity of the left and right hemispheres of the brain
Reduces anxiety, restlessness, and emotional turbulence
Purifies the nāḍīs and promotes smooth, unobstructed prāṇic flow
Improves focus, concentration, and the quality of sleep
Prepares the mind for meditation by settling the fluctuating thought-stream
Over time, develops the capacity for deep, effortless breath retention
Precautions
Avoid breath retention (kumbhaka) during pregnancy
Avoid if experiencing acute respiratory illness, severe asthma attack, or blocked nostrils
Avoid forceful kumbhaka with high blood pressure or heart conditions — practise without retention instead
If dizziness or light-headedness occurs, return to natural breathing immediately
Variations and Adaptations
Without retention: for beginners and those with contraindications, simply alternate the breath without any pause at the top or bottom
With extended ratio: advanced practitioners may work toward a 1:4:2 ratio (inhale : hold : exhale)
Anuloma Viloma: a similar practice sometimes distinguished by the inclusion of breath retention at both top and bottom of the cycle
Related Practices
Key Terms
NadiYoga
A subtle energy channel in the body through which prana (life force) flows. The yogic tradition describes 72,000 nadis in the subtle body, the three most important being Sushumna (the central channel, from base of spine to crown), Ida (the lunar/left channel, associated with cooling, feminine energy), and Pingala (the solar/right channel, associated with heat, masculine energy). In healthy functioning, prana moves primarily through Ida and Pingala; the goal of pranayama is to direct prana into Sushumna.
PranayamaYoga
The regulation and expansion of prana through breath control — the fourth limb of Patanjali's Ashtanga Yoga. Pranayama practices include Nadi Shodhana (alternate nostril breathing, which balances Ida and Pingala nadis), Bhramari (humming bee breath), Kapalabhati (skull-shining breath), Ujjayi (victorious breath), and Kumbhaka (breath retention). Pranayama prepares the mind for meditation by calming the nervous system and directing prana into the central channel.
See also: Prana, Ashtanga Yoga, Asana, Dhyana, Nadi
PranaYoga
Life force or vital energy — the animating principle that sustains life in all beings. Prana pervades the body through the nadis (subtle channels) and is divided into five vayus (winds): Prana (inward-moving, in the chest), Apana (downward-moving, in the lower abdomen), Vyana (circulatory, throughout the body), Udana (upward-moving, in the throat), and Samana (equalizing, in the abdomen). Pranayama — the yogic regulation of breath — is the means of working with prana directly.