Nadi Shodhana: Alternate Nostril Breathing

A classical pranayama technique for balancing subtle energy channels and calming the nervous system.

Hatha Yoga, Pranayama · Hatha Yoga Pradipika, Gheranda Samhita (classical yogic texts) · Mental agitation, scattered focus, pre-sleep ritual, post-stress recovery. · Begin with 3-5 rounds (approximately 3-5 minutes). Gradually increase to 10-15 minutes as proficiency develops. Practice daily, ideally on an empty stomach or at least 2-3 hours after a meal.

Why it works

Nadi Shodhana aims to purify and balance the ida (left, lunar) and pingala (right, solar) nadis (energy channels). This bilateral stimulation of the nostrils and subsequent impact on airflow is hypothesized to influence cerebral hemisphere activity, promoting a more integrated and stable neural state. The controlled breath ratios regulate autonomic nervous system tone, shifting dominance towards the parasympathetic branch, thereby inducing a state of calm.

How to practice

1. Preparation: Sit in a comfortable, upright posture (e.g., Sukhasana, Padmasana) with a straight spine. Rest the left hand on the left knee in Chin Mudra (thumb and index finger touching).

2. Vishnu Mudra: Bring the right hand up towards the face. Fold the index and middle fingers into the palm, leaving the thumb, ring finger, and little finger extended. This is Vishnu Mudra.

3. Closing the Right Nostril: Use the right thumb to gently close the right nostril.

4. Inhale Left: Inhale slowly and smoothly through the open left nostril for a count of 4.

5. Closing the Left Nostril / Opening Right: At the peak of the inhale, close the left nostril with the ring finger. Release the thumb from the right nostril.

6. Exhale Right: Exhale slowly and completely through the right nostril for a count of 8.

7. Inhale Right: Keeping the left nostril closed, inhale slowly and smoothly through the right nostril for a count of 4.

8. Closing Right / Opening Left: At the peak of the inhale, close the right nostril with the thumb. Release the ring finger from the left nostril.

9. Exhale Left: Exhale slowly and completely through the left nostril for a count of 8.

10. Completion: This completes one round. Continue for the prescribed duration.

11. Preparation: Sit in a comfortable, upright posture (e.g., Sukhasana, Padmasana) with a straight spine. Rest the left hand on the left knee in Chin Mudra (thumb and index finger touching).

12. Vishnu Mudra: Bring the right hand up towards the face. Fold the index and middle fingers into the palm, leaving the thumb, ring finger, and little finger extended. This is Vishnu Mudra.

13. Closing the Right Nostril: Use the right thumb to gently close the right nostril.

14. Inhale Left: Inhale slowly and smoothly through the open left nostril for a count of 4.

15. Closing the Left Nostril / Opening Right: At the peak of the inhale, close the left nostril with the ring finger. Release the thumb from the right nostril.

16. Exhale Right: Exhale slowly and completely through the right nostril for a count of 8.

17. Inhale Right: Keeping the left nostril closed, inhale slowly and smoothly through the right nostril for a count of 4.

18. Closing Right / Opening Left: At the peak of the inhale, close the right nostril with the thumb. Release the ring finger from the left nostril.

19. Exhale Left: Exhale slowly and completely through the left nostril for a count of 8.

20. Completion: This completes one round. Continue for the prescribed duration.