Nadishodhan Pranayam: Benefits and Steps

What is Nadishodhan Pranayam?

Nadishodhan Pranayam, commonly known as alternate nostril breathing, is a powerful and highly effective technique. In Sanskrit, ‘Nadi’ represents the energy channels in the body, ‘Shodhana’ means purification, and ‘pranayam’ refers to controlled breathing. This practice is based on the idea that our energy channels, or Nadis, can become blocked due to stress, unhealthy diets, lifestyle factors, or emotional trauma. Blocked Nadis may lead to physical and emotional challenges such as nasal congestion, breathing issues, low energy levels, or even deeper emotional concerns like anxiety or depression. Nadishodhan Pranayam helps dissolve these blockages through deep, mindful breathing, which makes it particularly useful for releasing stress, clearing energy pathways, and anchoring yourself in the present moment.

Benefits of Nadishodhan Pranayam

Now that you have a basic understanding of Nadishodhan Pranayam, you might ask, “Why should I practice this breathing technique?” Here are the key benefits of incorporating alternate nostril breathing into your daily routine:

• Calming the mind: Nadishodhan Pranayam helps settle mental clutter and guides you into a deep, meditative state.
• Regulating heart rate and breathing: This practice naturally lowers your heart rate while helping to stabilise your breath, which can be very grounding during stressful moments.
• Improving oxygen circulation: Deep breathing techniques like this increase oxygen flow, improving overall vitality.
• Promoting mindfulness: Focusing on your breath helps enhance mindfulness, allowing you to stay present and aware in your day-to-day activities.
• Reducing stress: It helps prevent and manage stress, benefiting your respiratory and circulatory systems.
• Alleviating digestive issues: Regular practice can help relieve digestive problems and hypertension, helping balance your body’s systems.
• Balancing energy channels: Nadishodhan Pranayam helps keep your energy channels open and functioning optimally by ensuring a smooth flow of prana (life force energy).

How to Do Nadishodhan Pranayam?

It’s best to practice Nadishodhan Pranayam on an empty stomach, ideally in the morning, but you can also practice it at any other time that suits you. Here’s a step-by-step guide to help you get started:

1. Sit comfortably: Begin by sitting in a meditative position with your spine straight and your shoulders relaxed. You can sit on the floor with your legs crossed or use a chair if that’s more comfortable. Start by taking a few deep breaths to centre yourself and get the life force energy flowing.
2. Hand positions: Place your left hand on your left knee. Keep your palm open or touch the tip of your index finger to your thumb (chin mudra). With your right hand, bring the tips of your index and middle fingers to the base of your right thumb (Vishnu mudra). Alternatively, you can place your fingers on your third eye chakra—whichever feels more comfortable.
3. Begin the practice: Use your right thumb to close off your right nostril. Exhale slowly through the left nostril. Keeping the right nostril closed, inhale through the left nostril.
4. Switch sides: Next, close your left nostril with your ring finger, then exhale through your right nostril. Inhale again through the right nostril, close it, and slowly exhale through your left nostril. This completes one cycle of alternate nostril breathing.
5. Repeat this process for about 5 minutes, alternating your breath between both nostrils. Keep your eyes closed throughout the practice and focus on deep, relaxed breathing.

Here’s a guide by Ami Patel to Perform Nadishodan Pranayam

Who Should Avoid Nadishodhan Pranayam?

Although Nadishodhan Pranayam is generally safe for most people, there are some cases where it’s advisable to consult a professional before practising:

• Individuals with chronic respiratory conditions like asthma or COPD.
• Pregnant individuals.
• Those with nasal congestion or sinusitis.
• Anyone who feels dizzy or lightheaded during the practice.
• Individuals who have recently had nasal surgery.

In such cases, personalised guidance ensures safe and effective practice.

Nadishodhan Pranayam is an excellent technique to incorporate into your routine for its numerous benefits. It helps you connect deeply with your breath, promotes mindfulness, and purifies your energy channels. If you’d like to explore NadiShodhan further, our SoulSensei leader, Ami Patel, can provide expert guidance. With her extensive knowledge of breathwork, Ami can teach you how to harness the power of alternate nostril breathing to calm your mind, reduce anxiety, and achieve inner peace.

Sources

• “Nadishodhan pranayam: Alternate Nostril Breathing.” Sukhavati, Sukhavati Ayurvedic Wellness Retreat Bali, 16 July 2018. 
• “Nadi Shodhan pranayam (Alternate Nostril Breathing).” The Art of Living, The Art of Living, 22 Aug. 2024. 
• “Nadishodhan pranayam: Channel-Cleaning Breath.” Yoga Journal, Outside Interactive, Inc, 12 July 2022, www.yogajournal.com/practice/energetics/pranayam/channel-cleaning-breath/. 
• “Nadishodhan pranayam: How to Do It, Steps and Benefits.” Vinyasa Yoga Ashram, Vinyasa Yoga Ashram, 26 Nov. 2020. 
• “The Key to a Good Night’s Sleep – Proper Breathing.” Breathwrk, Breathwrk, Inc., 22 Dec. 2022. 
• “Yogic Breathing: How to Do Nadishodhan.” OmStars, OmStars, 20 Nov. 2023. 

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