Nāḍī Śodhana comes from two Sanskrit words — Nāḍī meaning “subtle energy channel” and Śodhana meaning “purification.” It is a yogic breathing technique where the breath is alternated between the left and right nostrils in a controlled manner. Traditionally, it is described as a purification of the nāḍīs (energy pathways), balancing the flow of prāṇa (vital energy) in the body.
In modern terms, it is known as Alternate Nostril Breathing, and is practiced to harmonize the left (ida – cooling, calming) and right (pingala – heating, activating) energy channels. This practice balances the nervous system, promotes mental clarity, and induces inner calm.
Purpose: Balances left & right brain hemispheres, reduces stress, improves focus.
Steps:
1. Sit comfortably with eyes closed
2. Use right hand:
• Thumb closes right nostril
• Ring finger closes left nostril
3. Begin:
• Close right nostril → Inhale left
• Close left nostril → Exhale right. Inhale right → Close → Exhale left
• This completes 1 round
4. Practice 5–10 rounds, keeping the breath slow and even
Benefits:
1. Balances left and right brain hemispheres
2. Reduces anxiety and promotes inner calm
3. Enhances concentration and sleep quality
Contraindications:
1. Severe cold or nasal blockage (breathing may be difficult)
2. Very low blood pressure (may induce dizziness)
3. Acute asthma attack (wait until stabilized)
