Nadi Shodhana Breathing
Balance your nervous system one nostril at a time
Nadi Shodhana, also called alternate nostril breathing or Anulom Vilom, is one of the most widely practiced pranayama techniques. The name translates to 'channel purification' — nadi meaning energy channel and shodhana meaning cleansing. In yogic anatomy, this technique balances the ida (left/cooling) and pingala (right/heating) energy channels.
The neuroscience is compelling. A 2013 study published in the Journal of Clinical and Diagnostic Research found that Nadi Shodhana significantly reduced heart rate, systolic blood pressure, and respiratory rate in practitioners. The alternating nostril pattern appears to influence contralateral brain hemisphere activation — breathing through the left nostril increases right brain activity (associated with creativity and spatial awareness), while right nostril breathing activates the left brain (associated with logic and language).
The technique involves closing one nostril with the thumb, inhaling through the open nostril, switching the closure to the other nostril, and exhaling. A standard cycle is: inhale left (4 counts), hold (optional, 4 counts), exhale right (4 counts), inhale right (4 counts), hold (optional, 4 counts), exhale left (4 counts). This constitutes one round. Five to ten rounds is a standard session.
Benefits
- Balances sympathetic and parasympathetic nervous system activation
- Reduces blood pressure and heart rate within minutes (JCDR, 2013)
- Enhances bilateral brain hemisphere communication
- Improves focus and mental clarity — ideal before deep work
- One of the safest pranayama techniques — suitable for complete beginners
Frequently Asked Questions
How do you do Nadi Shodhana step by step?
Sit comfortably. Close your right nostril with your right thumb. Inhale through the left nostril for 4 counts. Close the left nostril with your ring finger (both nostrils closed). Release the right nostril and exhale for 4 counts. Inhale through the right nostril for 4 counts. Close right, open left, exhale for 4 counts. That is one round. Do 5-10 rounds.
How long should I practice Nadi Shodhana?
Start with 3-5 minutes (about 5-8 rounds). Experienced practitioners often go 10-15 minutes. Even 2 minutes produces measurable nervous system shifts. Consistency matters more than duration — daily practice of 5 minutes outperforms occasional 20-minute sessions.
When should I do alternate nostril breathing?
Best times: before meditation or deep work (enhances focus), before bed (promotes calm), during stressful moments (rebalances nervous system), and in the morning as part of a breathwork routine. Avoid immediately after eating.
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