Nadi Shodhana / Nāḍī Śodhana Prāṇāyāma (Alternate Nostril Breathing)

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: To balance the left and right brain hemispheres, calm the nervous system, reduce stress, and enhance mental clarity and focus.

Steps:

1.   Sit comfortably in a relaxed posture with the spine upright and eyes gently closed.
2.   Raise the right hand and position the fingers:

   • Use the thumb to gently close the right nostril

   • Use the ring finger to gently close the left nostril

3.  Begin the breathing sequence:

   • Close the right nostril and inhale slowly through the left

   • Close the left nostril and exhale through the right

   • Inhale through the right, then close it

   • Exhale through the left

   • This completes one round

4.  Continue for 5–10 rounds, keeping the breath slow, smooth, and effortless.

Benefits:

• Instantly calms the mind by gently shifting the body out of stress mode

• Balances the brain’s left and right hemispheres, creating mental harmony

• Clears mental fog and sharpens focus without overstimulation

• Soothes the nervous system, making you feel grounded and safe within

• Stabilizes emotions, reducing irritability and emotional swings

• Trains the breath to become slow, deep, and effortless

• Encourages deeper, more restful sleep by quieting mental chatter

• Supports heart health by lowering stress-related strain

• Cleanses subtle energy channels (nadis), allowing prana to flow freely

• Prepares the mind for meditation, helping stillness arise naturally

• 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)

Note :  After Nadi Shodhana balances the breath and nervous system, practicing Bhramari naturally draws the mind inward, creating a deep meditative effect and effortless mental stillness.