Nadi Shodhana (Alternate Nostril Breathing)
Nadi Shodhana is alternate nostril breathing, a fundamental pranayama technique for balancing energies and calming the nervous system. It harmonizes brain hemispheres and reduces anxiety.
Updated
Overview
Nadi Shodhana Pranayama is one of yoga's most fundamental breathing techniques, involving alternate nostril breathing. Studies confirm parasympathetic activation, cortisol reduction, and brain hemisphere synchronization.
Core Principles
- Vishnu Mudra hand position
- Alternating inhalation and exhalation through each nostril
- Ida (lunar/calming) and Pingala (solar/stimulating) balance
- Progressive breathing ratios
Main Indications
- Anxiety and stress
- Insomnia
- Meditation preparation
- Concentration improvement
- Nervous system regulation
Session Structure
5-20 minutes seated: alternate breathing through each nostril for 5-30 cycles.
Contraindications
- Severe nasal congestion
- Retention contraindicated in pregnancy, hypertension, cardiac problems
- Epilepsy