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Alternate Nostril Breathing

Alternate Nostril Breathing (Nadi Shodhana): Benefits, How-To & Science

The Origin of Alternate Nostril Breathing

Alternate nostril breathing, known as Nadi Shodhana Pranayama in Sanskrit, is an ancient yogic breathing technique. The term “Nadi” refers to energy channels in the body, and “Shodhana” means purification. This practice cleanses these channels, allowing prana (life force energy) to flow freely.

Swami Satyananda Saraswati, a renowned yoga master, describes in his book Asana Pranayama Mudra Bandha (APMB) that pranayama helps harmonize the two main energy channels, Ida (linked to the left nostril and associated with calmness) and Pingala (linked to the right nostril and associated with activity). When these are balanced, the mind becomes more focused and still [1].

What is Alternate Nostril Breathing?

Alternate nostril breathing is a controlled breathing exercise where you inhale through one nostril, exhale through the other, and repeat in a rhythmic cycle. This technique is commonly used in yoga, meditation, and breathwork practices to reduce stress, calm the nervous system, and improve focus.

Swami Satyananda emphasizes that breath is directly linked to the mind, and by controlling the breath, we can influence our thoughts and emotions [2].

Benefits of Alternate Nostril Breathing

Scientific Benefits of Nadi Shodhana

Modern research supports many of the benefits of alternate nostril breathing:

  • A 2013 study published in Evidence-Based Complementary and Alternative Medicine found that Nadi Shodhana improves heart rate variability, reducing stress and enhancing autonomic nervous system function [3].
  • A 2024 study found that practicing alternate nostril breathing significantly improves cardiovascular health in hypertensive patients, leading to reductions in blood pressure and enhancements in heart rate variability [4].
  • A 2023 study published in the International Research Journal of Ayurveda & Yoga found that practicing Nadishodhana Pranayama significantly enhances cognitive function among healthy individuals [5].

Yogic Perspective on Nadi Shodhana

According to Swami Satyananda, alternate nostril breathing balances the two hemispheres of the brain, leading to a state of inner harmony and clarity. It also prepares the mind for deep meditation by slowing down mental fluctuations [6].

How to Practice Alternate Nostril Breathing

Step-by-Step Guide

  1. Sit comfortably with a straight spine.
  2. Use your right thumb to close your right nostril.
  3. Inhale slowly through the left nostril.
  4. Close the left nostril with your ring finger and release the right nostril.
  5. Exhale slowly through the right nostril.
  6. Inhale through the right nostril, then switch again.
  7. Repeat for 5-10 minutes.

Watch my guided video on basic alternate nostril breathing :

With Breath Retention (Kumbhaka)

Once comfortable with basic Nadi Shodhana, you can introduce Kumbhaka (breath retention). This involves holding the breath after inhalation before exhaling.

Steps:

  1. Inhale through the left nostril.
  2. Close both nostrils and hold your breath for a few seconds (Kumbhaka).
  3. Exhale through the right nostril.
  4. Repeat on the other side.

Important: Breath retention should only be practiced once you are comfortable with regular alternate nostril breathing. Increase the retention time gradually.

Watch my guided video on alternate nostril breathing with retention :

When to Practice Alternate Nostril Breathing?

  • Morning: To start the day with clarity and focus.
  • Before meditation: Helps prepare the mind for deeper states of awareness.
  • Before sleep: Calms the nervous system and promotes relaxation.
  • Before stressful events: Reduces anxiety and brings balance.

Is Alternate Nostril Breathing Safe?

Nadi Shodhana is safe for most people, but avoid breath retention if you have:

  • High blood pressure
  • Respiratory issues (such as asthma)
  • Dizziness or lightheadedness

If you experience discomfort, return to normal breathing and take a break.

Key Takeaway

Alternate nostril breathing (Nadi Shodhana) is a simple yet powerful breathwork technique that balances the mind and body. Supported by both ancient wisdom and modern science, this practice helps reduce stress, improve focus, and enhance overall well-being.

Try practicing for just 5 minutes a day, and see how it transforms your energy and mood!

Citations:

  1. Swami Satyananda Saraswati, Asana Pranayama Mudra Bandha, Bihar School of Yoga, 1969. [1]
  2. Swami Satyananda Saraswati, Prana and Pranayama, Yoga Publications Trust, 2009. [2]
  3. Telles S, et al. “Effect of Alternate Nostril Breathing on Heart Rate Variability,” Evid Based Complement Alternat Med, 2013. [3]
  4. Vishnupriya, B., & Chidambaram, K. (2024). Effects of Nadi Shodhana Pranayama on Cardiovascular Health in Hypertensive Patients: A Randomized Controlled Trial. International Journal of Yoga, 17(1), 45-51.[4]
  5. Mahalakshmi, R., Rani, S. J., & Jebaraj, C. (2023). Effect of Nadishodhana Pranayama on Cognitive Function among Healthy Individuals. International Research Journal of Ayurveda & Yoga, 6(2), 119-122. [5]
  6. Swami Satyananda Saraswati, Yoga Nidra, Bihar School of Yoga, 2006. [6]