Pranayama Technique

Nadi Shodhana
Alternate Nostril Breathing

Balance your nervous system and calm your mind with this ancient technique for "channel purification."

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What is Nadi Shodhana?

Nadi Shodhana (NAH-dee show-DAH-nah) translates to "channel purification" in Sanskrit. It's also known as Anulom Vilom or simply "alternate nostril breathing."

This technique involves breathing through one nostril at a time in an alternating pattern. According to yogic tradition, we have energy channels (nadis) running through the body, and this practice purifies and balances these channels.

Modern science shows that alternate nostril breathing balances the autonomic nervous system, reducing stress and promoting calm. Research has found it can lower heart rate, reduce blood pressure, and improve cognitive function.

Benefits of Nadi Shodhana

Scientifically supported benefits of regular practice

Balances nervous system

Reduces anxiety and stress

Improves mental clarity

Prepares mind for meditation

Lowers heart rate

Balances left/right brain

Enhances respiratory function

Promotes emotional balance

How to Practice Nadi Shodhana

Follow these steps to master alternate nostril breathing

Find Your Seat

Sit comfortably with a straight spine. Rest your left hand on your knee. Close your eyes and take a few natural breaths.

Form Vishnu Mudra

With your right hand, fold your index and middle fingers down. Use your thumb for your right nostril and ring finger for your left.

Inhale Left

Close your right nostril with your thumb. Inhale slowly through your left nostril for 4 counts.

Hold Briefly

Close both nostrils. Hold gently for 2 counts. Stay relaxed.

Exhale Right

Release your thumb, keep left closed. Exhale through your right nostril for 4 counts.

Inhale Right, Exhale Left

Inhale right (4 counts). Close both, hold (2 counts). Exhale left (4 counts). This is one cycle. Repeat 5-10 times.

The Pattern

Inhale Left (4) → Hold (2) → Exhale Right (4) → Inhale Right (4) → Hold (2) → Exhale Left (4)

One complete cycle. Repeat 5-10 times for a full practice.

Tips for Success

Use light pressure. Gently close the nostril—don't press hard. The block should be just enough to redirect airflow.

Keep breaths equal. Try to make inhales and exhales the same length. Start with 4 counts each and increase as you get comfortable.

Practice on an empty stomach. Best done in the morning before eating, or at least 2-3 hours after a meal.

Clear your nose first. If one nostril is blocked, try the other side or use saline spray before practice. Don't force breath through a blocked nostril.

Practice with Visual Guidance

The Vayu app guides you through each breath with visual cues and gentle audio prompts. Perfect for learning the rhythm of Nadi Shodhana.

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Frequently Asked Questions

What is Nadi Shodhana breathing?

Nadi Shodhana, also called alternate nostril breathing, is a pranayama technique where you breathe through one nostril at a time while blocking the other. The name means "channel purification" in Sanskrit. It is believed to balance the left and right hemispheres of the brain and the sympathetic/parasympathetic nervous systems.

How do you do alternate nostril breathing?

To do Nadi Shodhana: 1) Sit comfortably with a straight spine. 2) Use your right hand with the thumb on your right nostril and ring finger on your left. 3) Close your right nostril, inhale through left. 4) Close both, pause briefly. 5) Open right nostril, exhale. 6) Inhale through right. 7) Close both, pause. 8) Open left, exhale. This is one complete cycle.

What are the benefits of Nadi Shodhana?

Benefits include: balancing the nervous system, reducing anxiety and stress, improving focus and mental clarity, preparing the mind for meditation, lowering heart rate and blood pressure, balancing hormones, enhancing respiratory function, and promoting emotional balance.

How long should you practice Nadi Shodhana?

Beginners should start with 3-5 minutes (about 5-10 cycles). As you become comfortable, you can increase to 10-15 minutes. For deep meditation preparation, 15-20 minutes is beneficial. Practice daily for best results, ideally in the morning or before meditation.