Nadi Shodhana, also known as Alternate Nostril Breathing, is a powerful breathing practice with wide-reaching benefits.

Nadi is a Sanskrit word meaning “channel” or “flow” and shodhana means “purification.” Therefore, nadi shodhana is primarily aimed at clearing and purifying the subtle channels of the mind-body organism, while bringing balance to the system as a whole. It is balancing for all three doshas and is a suitable practice for most anyone.

If you do not know your dosha, please take a moment to take our free dosha quiz. 

DOWNLOAD PDF

Benefits of Nadi Shodhana

• Infuses the body with oxygen
• Clears and releases toxins
• Reduces stress and anxiousness
• Calms and rejuvenates the nervous system
• Helps to balance hormones
• Supports clear and balanced respiratory channels
• Helps to alleviate respiratory irritants
• Balances solar and lunar, masculine and feminine energies
• Fosters mental clarity and an alert mind
• Enhances the ability to concentrate
• Brings balance to the left and right hemispheres of the brain

How to Practice Nadi Shodhana

Nadi shodhana (as with most pranayamas) is best practiced on an empty stomach. The early morning is an ideal time.

Choose a comfortable sitting position—either cross-legged on the floor (with a cushion or blanket to support the spine), or in a chair with your feet flat on the floor. Allow your spine to lengthen so that your back, neck, and head are erect throughout the practice. Gently close your eyes.

1. Connect to your breath. Begin by taking a full, deep inhalation followed by a slow, gentle exhalation. In this way, practice several rounds of Full Yogic Breath to help awaken the prana maya kosha (the energetic body). 
2. Find Vishnu mudra. Fold the tips of the index and middle fingers inward until they touch the palm at the base of the right thumb (Vishnu mudra). You will alternately use the right thumb to close the right nostril and the right ring and pinky fingers (together) to close the left nostril.
3. Inhale through the left nostril. Use the right thumb to close the right nostril. Exhale gently, but fully, through the left nostril. Keeping the right nostril closed, inhale through the left nostril and deep into the belly. As you inhale, allow the breath to travel upward along the left side of the body. Pause briefly at the crown of the head.
4. Exhale through the right nostril. Use the ring and pinky fingers of the right hand to gently close the left nostril and simultaneously release the right nostril. Exhale through the right nostril, surrendering the breath down the right side of the body. Pause gently at the bottom of the exhalation.
5. Inhale through the right nostril. Keeping the left nostril closed, inhale once again through the right nostril, allowing the breath to travel up the right side of the body.
6. Exhale through the left nostril. Then again, use the right thumb to close the right nostril as you release the left nostril. Exhale through the left nostril, surrendering the breath back down the left side of the body. Pause gently at the bottom of the exhalation.

This completes one round of nadi shodhana. The same pattern continues for each additional round: inhale through the left nostril, exhale through the right nostril, inhale through the right nostril, exhale through the left nostril.

Repeat this alternating pattern for several more rounds, focusing your awareness on the pathway of the breath—up one side of the body (from the pelvic floor to the crown of the head) and back down the other side of the body (from the crown of the head to the pelvic floor). Keep the breath slow, gentle, fluid, and relaxed throughout the practice.

Nadi shodhana can be immensely rewarding, even when practiced for as little as five minutes on a regular basis, but practicing daily for 10–15 minutes offers even deeper benefits.

When you are ready to close your practice, complete your final round of nadi shodhana with an exhalation through the left nostril. Relax your right hand and place it comfortably in your lap as you take several Full Yogic Breaths.

Allow your breath to return to normal. As you do, notice your state of mind.

Quietly observe the effects of the practice. Then, gently open your eyes, continuing to focus some of your awareness within. When you feel ready, slowly get up and offer your full presence to the rest of your day.

Variations of Nadi Shodhana

These instructions are meant to provide a suitable introduction to nadi shodhana. 

There are many other ways to practice nadi shodhana. For example, some more advanced techniques incorporate breath retention and specific duration ratios for the inhalation and exhalation. Of course, it is always best to learn a new technique in person, from a qualified teacher.

If you find it tiring or distracting to physically close your nostrils with your fingers, Dr. Claudia Welch’s Prana CD includes a beautiful hands-free variation of nadi shodhana.