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Nadi Shodhana Pranayama (Alternate Nostril Breathing): A 101 Comprehensive Guide 

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Imagine finding a simple, ancient secret that could help you find inner peace and emotional balance. 

Well, that’s exactly what Nadi Shodhana, also known as Alternate Nostril Breathing, offers. 

It’s like a hidden treasure in the world of yoga and wellness. In this article, we’re going to dive deep into the fascinating world of Nadi Shodhana and discover why it’s your ticket to a more peaceful and harmonious life. 

We’ll explore the wisdom behind this practice and uncover the powerful benefits why making it a part of your daily routine that can lead to a calmer, more balanced you.

What Is Nadi Shodhana?

Nadi Shodhana

Nadi Shodhana, often referred to as “Alternate Nostril Breathing,” is an ancient yogic breathing technique with deep-rooted significance in the realms of physical, mental, and spiritual well-being.

This practice, originating in India, has been an integral part of traditional yoga and meditation for centuries. At its core, Nadi Shodhana is a pranayama technique that aims to harmonize the flow of energy within the body.

The term “Nadi” refers to the energy channels that exist within the subtle body, while “Shodhana” means purification.

It is based on the concept that the body’s energy channels, or nadis, can become blocked or imbalanced, leading to various physical and emotional ailments.

By practicing Nadi Shodhana, individuals can effectively purify and balance these energy channels, promoting a state of equilibrium and vitality.

While deeply rooted in yogic philosophy, Nadi Shodhana has also gained recognition in contemporary science and medicine for its benefits in reducing stress, anxiety, and improving overall respiratory health.

Thus, this practice serves as a bridge between the ancient wisdom of yoga and the modern pursuit of holistic health and well-being, making it an invaluable tool for anyone seeking to enhance their physical, mental, and spiritual wellness.

The Science Behind Nadi Shodhana:

portrait young woman meditating with eyes closed

Now, let’s get a bit scienc-y. Nadi Shodhana isn’t just some mystical hocus-pocus; it has real, scientific benefits.

When you do this breathing exercise, you’re actually talking to your body’s autopilot system, called the autonomic nervous system. It’s in charge of things you don’t consciously control, like your heartbeat and stress response.

Nadi Shodhana has a special way of calming down this autopilot system, sort of like hitting the “relax” button. It tells your body to chill out and stop making those stress hormones.

As a result, you feel calm and balanced. Plus, it’s like a brain booster – it helps you think more clearly and stay focused.

So, Nadi Shodhana is like your personal key to finding inner peace, backed up by science!

How To Practice Alternate Nostril Breathing Correctly

Nadi Shodhana, or Alternate Nostril Breathing, is a fundamental pranayama technique designed to purify the energy channels (nadis) of the body and restore balance to the mind and spirit. 

Step-By-Step Guide To Nadi Shodhana

The step-by-step guide below takes you through the entire process, from closing and opening the nostrils to the gentle, controlled inhalations and exhalations through each nostril.


  • Find a quiet, peaceful place free from distractions.
  • Sit in a comfortable position with your spine erect and shoulders relaxed.
  • Rest your left hand on your lap, palm facing upward.
  • Use your right hand for the practice.

Position Your Right Hand:

  • Place your right thumb near your right nostril.
  • Your right ring finger and pinky should be gently bent inward, resting on your upper lip.
  • Position your right index and middle fingers between your eyebrows (your third eye).

Position Your Left Hand:

  • Place your left thumb near your left nostril.
  • Your left ring finger and pinky should be gently bent inward, resting on your upper lip.
  • Position your left index and middle fingers on your forehead, between your eyebrows.


  • Close your eyes to enhance focus and relaxation.
  • Begin with a deep, conscious inhalation through both nostrils. Breathe in slowly and deeply.


  • Close your right nostril with your right thumb.
  • Exhale gently and completely through your left nostril. Control your breath, ensuring a smooth and even exhalation.

Inhalation Through Left Nostril:

  • Inhale deeply and slowly through your left nostril, maintaining a calm and focused mindset.

Exhalation Through Right Nostril:

  • Close your left nostril with your left thumb.
  • Exhale gently and completely through your right nostril, again maintaining control over your breath.

Repeat The Cycle:

  • This completes one full cycle.
  • Alternate between inhaling through the left nostril and exhaling through the right, and vice versa.
  • Continue this alternate breathing pattern for a predetermined number of rounds, typically starting with 5-10 rounds.

Focus On Breath And Rhythm:

  • Pay close attention to your breath and aim for an even, balanced rhythm.
  • The duration of inhalation and exhalation should be approximately the same.

Maintain Mindfulness:

  • As you practice Nadi Shodhana, stay fully present in each breath cycle.
  • Be mindful of the flow of air through each nostril and the sense of balance it brings.


  • After completing the desired number of rounds, release your hand positions.
  • Take a few moments to breathe naturally and observe the effects of the practice.
  • Gradually open your eyes and return to your daily activities.

Timing And Recommendations:

  • Nadi Shodhana can be practiced at any time of the day, but it’s often recommended in the morning or before meditation for optimal benefits.
  • Start with a shorter practice and gradually extend the duration as you become more comfortable with the technique.

Health Benefits Of Alternate Nostril Breathing

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Nadi Shodhana, also known as Alternate Nostril Breathing, offers several benefits for both the body and mind.

It Reduces Stress:

One of the primary reasons Nadi Shodhana is celebrated is its exceptional ability to reduce stress. In today’s fast-paced world, stress has become a common companion for many.

By engaging in Nadi Shodhana, you can activate your body’s relaxation response, calming the nervous system. As you inhale and exhale through alternate nostrils, you gradually release built-up tension, promoting a sense of tranquillity and ease.

It Helps With Anxiety Management:

Managing anxiety is another forte of Nadi Shodhana. The controlled breathing patterns in this technique help soothe an overactive mind. By channelling your focus on the flow of breath, you can regain a sense of control over anxious thoughts and worries.

Many individuals have reported a reduction in anxiety levels after incorporating Nadi Shodhana into their daily routine.

It Improves Focus And Concentration:

Do you often find your mind wandering and struggling to concentrate on tasks? Nadi Shodhana pranayama can help sharpen your focus and enhance your concentration.

Through regular practice, you’ll notice an improvement in your ability to stay present at the moment, whether you’re at work or engaged in creative endeavours.

It Maintains Emotional Balance:

Maintaining emotional balance is crucial for achieving inner peace. Nadi Shodhana pranayama aids in this quest by harmonizing emotions.

As you synchronize your breath with this technique, you’ll discover a newfound equilibrium within yourself. It empowers you to respond to life’s challenges with a centered and emotionally stable outlook.

It Helps With Better Sleep:

Sleep is essential for overall well-being, and Nadi Shodhana can be a valuable tool for promoting restful slumber. By calming the mind and reducing stress, this technique can help combat insomnia and improve the quality of your sleep.

If you’ve been struggling with sleep disturbances, Nadi Shodhana pranayama might be the solution you’ve been seeking.

It Enhances Respiratory Health:

Your respiratory system plays a vital role in your overall health, and Nadi Shodhana contributes positively to your well-being.

This technique encourages deep and mindful breathing, strengthening the lungs and promoting better oxygenation of the body. It’s particularly beneficial for individuals with respiratory issues like asthma.

It Enhances Digestion And Gut Health:

Your digestive system is closely connected to your overall well-being. Nadi Shodhana can positively influence digestion and gut health.

The practice of controlled, deep breathing stimulates the parasympathetic nervous system, which is responsible for rest and digestion. By activating this system, Nadi Shodhana can help improve digestion, alleviate digestive discomfort, and promote a healthier gut.

When your digestive system is functioning optimally, you’re more likely to feel physically at ease, contributing to your inner peace.

It Increases Energy And Vitality:

Inner peace isn’t just about feeling calm; it’s also about feeling vibrant and alive. Nadi Shodhana can provide a boost of energy and vitality.

By ensuring proper oxygenation of your body through deep and deliberate breathwork, this technique invigorates your system.

Many practitioners report feeling more energized and refreshed after a session of Nadi Shodhana, making it an excellent choice for those looking to infuse their lives with a sense of vitality and inner peace. When you have the energy to fully engage in life, your inner peace can thrive.

It Increases Self-Awareness:

Nadi Shodhana benefits are not just limited to physical realm; it also fosters self-awareness. By paying close attention to your breath and bodily sensations during the practice, you’ll develop a heightened sense of self-awareness.

This self-awareness is a key component of inner peace, as it allows you to better understand and manage your thoughts and emotions.

It Prevents Stress-Related Ailment:

Chronic stress can lead to a range of health issues, from high blood pressure to heart disease.

Nadi Shodhana, by virtue of its stress-reduction abilities, can act as a preventive measure against these stress-related ailments. Incorporating this practice into your daily routine can contribute to your long-term health and well-being.

It Helps With Balancing The Chakras:

In holistic wellness practices, chakras are considered energy centres within the body. Nadi Shodhana is believed to help balance these energy centres, ensuring the smooth flow of vital energy (prana).

When your chakras are in harmony, you’re more likely to experience inner peace and a sense of well-being.

It Cultivates Patience:

Patience is a virtue that often eludes us in our fast-paced lives. Nadi Shodhana can be a teacher of patience. As you engage in this practice, you’ll learn to patiently guide your breath through each nostril.

This skill translates into your daily life, enabling you to face challenges with a calm and patient demeanour.

It Helps With Spiritual Growth:

For those on a spiritual journey, Nadi Shodhana can be a powerful ally. It’s seen as a tool for inner exploration and self-realization. By deepening your practice, you may find yourself on a path of spiritual growth and self-discovery that leads to profound inner peace.

It Strengthens The Mind-Body Connection:

The mind and body are intimately connected, and Nadi Shodhana helps strengthen this connection.

As you synchronize your breath with your physical and mental states during the practice, you’ll become more attuned to the interplay between your thoughts, emotions, and bodily sensations.

This heightened mind-body connection is a key ingredient for inner peace.

It Supports Long-Term Inner Peace:

Unlike quick fixes, Nadi Shodhana offers a sustainable path to inner peace. By making it a part of your daily routine, you can nurture a lasting sense of calm and serenity.

It becomes a lifelong practice that supports your mental, emotional, and physical well-being.

Overcoming Common Challenges

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Maintaining Concentration:

One of the common hurdles in Nadi Shodhana is keeping your mind from wandering during the practice.

You might find your thoughts drifting to your to-do list, work, or random daydreams. It’s essential to remember that this happens to everyone, especially when starting.

The key is to gently bring your focus back to your breath and the technique. You can imagine your breath as a river, and your job is to watch the gentle flow. When your mind starts to stray, kindly redirect it, like gently steering a boat back on course.

Balancing Breath Flow:

Achieving a balance between your left and right nostril airflow can be tricky. Sometimes, one nostril may seem more congested, making it challenging to alternate between them evenly.

Don’t worry; this is common. If you notice a nostril feels blocked, just continue the practice and allow it to balance naturally over time.

If it’s a persistent issue, consider consulting a healthcare professional.

Discomfort Or Strain:

Nadi Shodhana should be a comfortable and relaxing experience. If you feel discomfort or strain in your wrists, arms, or fingers while holding your hand positions, consider adjusting your hand placement.

The goal is not to strain your body but to achieve a state of ease and relaxation. Make modifications as needed to find the most comfortable position for you.

Timing And Duration:

Timing can be a bit tricky, especially for beginners. You might feel like you’re taking too long or not long enough on each breath cycle.

The important thing is to go at your own pace and not rush. Start with a few rounds and gradually increase the duration as you become more comfortable.

It’s better to do a shorter, mindful practice than to rush through it.

Environmental Disturbances:

External factors like noise, temperature, or distractions can sometimes disrupt your Nadi Shodhana practice.

Find a quiet and comfortable place to practice, but if external disturbances occur, don’t get frustrated. Instead, acknowledge them, accept their presence, and continue with your practice.

Over time, your ability to remain undisturbed by external factors will improve.

Impatience And Expectations:

It’s normal to want quick results from your Nadi Shodhana practice. However, meditation and breathwork often take time to show their full benefits. Don’t be discouraged if you don’t experience immediate changes.

Instead, practice with patience and an open mind. Let go of expectations, and focus on the process.

In time, you’ll likely notice positive changes in your physical and mental well-being. Remember, the journey is as important as the destination.

Frequently Asked Questions (FAQs)

The ideal time for Nadi Shodhana varies from person to person, but a good starting point is 5-10 minutes. You can gradually increase the duration as you become more comfortable with the practice. Consistency is more important than the length of each session. So, even if you can only spare a few minutes a day, that’s perfectly fine. Find a duration that fits your schedule and helps you feel relaxed and focused.

Nadi Shodhana can be enjoyed by everyone, including beginners. In fact, it’s a great way to start your journey into pranayama (breath control). The basic technique is simple and gentle. As you practice regularly, you may choose to explore more advanced variations, but even the foundational method provides numerous benefits. Just be patient with yourself and enjoy the process of learning.

If you have a stuffy nose or a cold, it’s best to wait until your nasal passages are clear before practicing Nadi Shodhana. Breathing through your nose is a key part of the technique, so any blockages can make it uncomfortable or less effective. You can try other breathing exercises that don’t rely heavily on both nostrils and once your nose is clear, return to Nadi Shodhana.

A slight lightheaded sensation can occur when you’re new to Nadi Shodhana, especially if you’re taking deep breaths. This is usually nothing to worry about and may fade with regular practice. However, if you experience severe dizziness, stop the practice and consult with a yoga or pranayama instructor. It’s important to maintain comfortable and controlled breathing.

Nadi Shodhana can be practiced at any time, but it’s often recommended in the morning to start your day with a clear mind and balanced energy. Evening practice can also be soothing and help you relax before bedtime. Experiment with different times to see what suits you best. The key is to practice consistently, rather than fixating on a specific time.

Nadi Shodhana can be a safe and beneficial practice during pregnancy. It helps reduce stress and enhances overall well-being. However, it’s essential to consult with your healthcare provider and, if possible, a qualified yoga instructor who specializes in prenatal yoga. They can guide you on suitable modifications and ensure you practice safely to support your pregnancy journey.

Final Thoughts

Nadi Shodhana, or Alternate Nostril Breathing, is a time-tested technique that can be your secret to inner peace.

The myriad benefits of alternate nostril, including stress reduction, anxiety management, improved focus, and emotional balance, make it a valuable addition to your daily routine.

By incorporating Nadi Shodhana into your life, you can experience the transformative power of this ancient practice, paving the way to a more peaceful and fulfilling existence.

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