Nadi Shodhana (Alternate Nostril)
Nadi Shodhana — alternate nostril breathing. Tradition's most widely prescribed technique for cleansing and balancing the two nadis.
Purpose
Balances Ida and Pingala, settles a mind scattered between effort and fatigue, and prepares the system for meditation. In classical texts, it is the preparatory practice named before almost every deeper pranayama.
How to Practise
Sit comfortably with the spine upright. Close the right nostril with the right thumb; inhale slowly through the left. Close the left nostril with the ring finger, release the right; exhale slowly through the right. Inhale through the right; close the right, release the left; exhale through the left. That is one round. Begin with five rounds; build gradually to ten or fifteen over weeks.
A Modern Note
Controlled studies on alternate-nostril breathing have observed short-term changes in heart-rate variability and self-reported calm. The research is young and specific claims should be modest. Tradition's framing — balancing the two currents, preparing for meditation — is what we offer; we do not claim it treats any condition.
Classical & Lineage Context
Nadi Shodhana appears in Hatha Yoga Pradipika, Gheranda Samhita, and Shiva Samhita, where it is called nadi-shuddhi — the cleansing of the subtle channels. It is the foundation practice across Shaiva, Nath, and later yoga lineages. T. Krishnamacharya and his students (Iyengar, Desikachar, Pattabhi Jois) all taught variants as the starting point of pranayama. The Bihar School of Yoga tradition treats it as the single most useful pranayama for lay practitioners because of its low contraindication profile when taught without retention.
Frequently Asked Questions
What time of day is best for Nadi Shodhana?+
Traditionally dawn and dusk — the sandhya times — are considered optimal because both nostrils are naturally transitioning. Any time on an empty or lightly full stomach works. Avoid immediately after a heavy meal.
How do I know I am doing it correctly?+
The breath is smooth, silent, and unforced. There is no strain in the chest, throat, or face. If you are gasping at the next inhale or feel breathless, the rounds are too fast — lengthen and relax. A few minutes of correct practice is better than twenty minutes of rushed practice.
Can I practise in bed before sleep?+
Yes, lying down is acceptable if sitting is difficult. Keep rounds fewer and slower at night. Many practitioners find a few minutes at bedtime helps with sleep quality.
My nose is partly blocked — should I still practise?+
Light congestion is fine; work with the breath you have without forcing. Heavy congestion, or congestion that has been present for days and is getting worse, is a sign to rest the practice and attend to the underlying health matter instead.
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