Nadi Shodhana — Alternate Nostril Breathing

Nadi Shodhana — Alternate Nostril Breathing (नाडीशोधन)

Nadi Shodhana, from the Sanskrit nadi (energy channel) and shodhana (purification), literally means "channel purification." One of the oldest and most scientifically studied pranayama techniques. By alternating breath between right and left nostrils, it balances brain hemispheres and harmonizes the autonomic nervous system.

Therapeutic Benefits

• Brain hemisphere balancing — alternate stimulation activates right and left cortices successively.
• Autonomic nervous system harmonization — balance between sympathetic and parasympathetic.
• Anxiety reduction — clinical studies showing significant anxiety marker decrease after 15 minutes.
• Concentration improvement — technique demands and develops sustained attention.
• Blood pressure regulation — documented normalizing effect.

Step-by-Step Instructions

Step 1 — Position

Seated comfortably, straight spine. Left hand on knee in Jnana Mudra. Right hand in Vishnu Mudra: fold index and middle fingers toward palm.

Step 2 — First Cycle

Close right nostril with right thumb. Inhale through left for 4 counts. Close left with ring finger. Open right. Exhale through right for 4 counts.

Step 3 — Second Half

Inhale through right for 4 counts. Close with thumb. Open left. Exhale through left for 4 counts. One complete cycle done.

Step 4 — Progression

Repeat 5 to 10 cycles. Progress to 4:4, then 4:8 (inhale:exhale), finally 4:16:8 (inhale:retention:exhale).

Practice Duration

5 to 15 minutes. Ideally morning and evening. Start with 5 cycles.

Contraindications

• Nasal congestion (wait until clear)
• Epilepsy (avoid long retentions)
• Advanced pregnancy (no retentions, simple alternation only)

Modifications

• Beginner: no retention, simple 4:4 rhythm, 5 cycles only.
• Advanced: retentions after inhale/exhale, advanced ratios like 4:16:8, add bandhas.

Target Audience

Suitable for all. Particularly recommended for anxious individuals, insomniacs, students before exams, and anyone seeking mental-emotional balance.