Nadi Shodhana — Alternate Nostril Breathing
Purify your energy channels with this foundational Pranayama
Nadi Shodhana is the most important Pranayama for purifying the Nadis (energy channels). This practice balances the Ida and Pingala Nadis, calms the mind, and prepares the practitioner for deeper meditation.
Guided Practice Steps
Move with intention and awareness
1
Preparation — Seated Position
Sit comfortably in Sukhasana or Padmasana with spine erect. Place left hand on left knee in Jnana Mudra. Right hand will be in Vishnu Mudra (fold index and middle fingers to palm).
2
Step 1 — Close Right Nostril
Close the right nostril with the right thumb. Exhale completely through the left nostril. This is the starting position.
3
Step 2 — Inhale Left
Inhale slowly and deeply through the left nostril for a count of 4. Fill the lungs completely with smooth, controlled breath.
4
Step 3 — Switch & Exhale Right
Close the left nostril with ring finger. Release the right nostril and exhale slowly for a count of 8. Keep the breath smooth and steady.
5
Step 4 — Inhale Right
Inhale through the right nostril for a count of 4. Then close it with the thumb, and exhale through the left for a count of 8. This completes one round.
6
Step 5 — Continue for 10 Rounds
Continue alternating for 10 rounds. Maintain awareness on the breath flow. After completion, release the hand and sit quietly, observing the state of mind.
Transformative Benefits
Nourish your body and mind
- Purifies the Ida and Pingala Nadis (energy channels)
- Balances the left and right hemispheres of the brain
- Reduces anxiety, stress, and mental agitation
- Improves concentration and mental clarity
- Prepares the mind for meditation (Dhyana)
- Regulates blood pressure and promotes cardiovascular health
Mindful Completion
Carry your practice forward
Nadi Shodhana is traditionally practiced before meditation. Start with a simple 4:8 ratio (inhale:exhale) and gradually progress to 4:16:8 (inhale:retention:exhale) under guidance. The Rishis considered this the most fundamental Pranayama — the gateway to all higher practices of Pranavidya.
