Nadi Shodhana

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Spring is in the air, the days are getting longer, and it’s the perfect time to pause, take a breath, and see if our inhales and exhales can gently harmonize with the rhythm of our nostrils.

Breathing is one of the few bodily functions that is both automatic and consciously controllable. Most of the time it happens without our attention. At the same time, we can deliberately slow it down, deepen it, or guide it. It is precisely this connection between automatic and conscious regulation that explains why the breath has been used for thousands of years as a tool for regulating both body and mind. One of the best known techniques is Nadi Shodhana, alternate nostril breathing.
The name itself carries an interesting meaning. The word nadi comes from Sanskrit and refers to channels or pathways through which, according to yogic tradition, life energy flows in the body. In modern language, these channels are sometimes compared to the meridians known from Chinese medicine, or more loosely to networks of nerves and regulatory systems in the body. The word shodhana means purification, cleansing, or harmonisation. Nadi Shodhana is therefore often translated as the purification of energetic channels or the harmonisation of breathing pathways.

In traditional yoga practice, however, this technique is not approached all at once. It has a natural progression that allows the body and the nervous system to gradually adapt to a new rhythm of breathing.

Modern physiology now confirms something that yogis observed long ago. The airflow through the left and right nostrils is not the same throughout the day. There is a phenomenon known as the nasal cycle. In a healthy person, the dominant nostril naturally alternates approximately every 90 to 120 minutes. This process is connected to the autonomic nervous system and subtle changes in the blood flow within the nasal lining. This is also why the practice of alternate breathing traditionally begins in a very simple and gradual way.

The first step is calm breathing through the left nostril only. Sit with a naturally upright spine and relaxed shoulders. Gently close the right nostril with the thumb of your right hand and allow the breath to flow only through the left side. Both inhalation and exhalation pass through the same nostril. The breathing should remain quiet, smooth, and effortless.
From a physiological perspective, breathing through the left nostril tends to have a calming effect. Some studies suggest that it may support activation of the parasympathetic nervous system, which is associated with rest, digestion, and recovery. As a starting point, you can take seven breaths through the left nostril and then switch to breathing through the right nostril. The procedure is the same, except that this time you gently close the left nostril with the ring finger and breathe only through the right side. The inhalation and exhalation remain calm and natural.
In traditional yoga terminology, the right nostril is associated more with activity and energy. Interestingly, some physiological measurements suggest a slight increase in metabolic activity when breathing through the right nostril. For this reason, this form of breathing is sometimes used before mentally demanding work or physical activity. One to three minutes per day is sufficient. It is helpful to stay with this stage for about one to two weeks so the body can become accustomed to a calm rhythm of nasal breathing.

You can then gradually move to the next step, which forms a bridge between single-nostril breathing and the full technique. Inhale through the left nostril, gently close it, open the right nostril, and exhale through the right. Then inhale again through the left and exhale through the right. The breath therefore enters the body through the left side and leaves through the right. This rhythm can be practised for several minutes each day. It is useful to remain at this stage for at least one to two weeks so that the breath and the movement of the fingers become natural and stable.

Only after about a month of this preparation is it appropriate to move to the full Nadi Shodhana, the classical alternate nostril breathing. Inhale through the left nostril, close it, and exhale through the right. Then inhale through the right nostril, close it, and exhale through the left. This cycle is then repeated smoothly for several minutes.

Traditionally the right hand is used for this technique. Personally, I usually start with the left nostril because I am left-handed, but if I practice for a longer period, I switch hands without any problem. There are two common ways to position the fingers. In the first variation, the thumb closes the right nostril and the ring finger closes the left. The index and middle fingers rest gently on the forehead between the eyebrows. This position can help stabilise the hand and support concentration. The second variation is simpler. The index and middle fingers remain relaxed and are not used. The thumb closes the right nostril while the ring finger or little finger closes the left. Both options are correct, and the choice depends mainly on comfort and ease of movement.

In many modern breathing practices, people are taught this final form of alternate breathing right away. For most healthy individuals this may not cause any problems. However, if a person does not yet have a stable and relaxed breathing pattern, moving too quickly to a more complex technique can sometimes be confusing for the nervous system rather than calming. Breath is closely connected to the autonomic nervous system, and sudden changes in breathing rhythm may occasionally create tension or restlessness. Gradual steps give the body time to adapt and develop a natural rhythm.

From a neurophysiological perspective, Nadi Shodhana is particularly interesting because of its potential influence on stress regulation. Breathing through the nose activates receptors in the nasal cavity that communicate with the brainstem through the trigeminal nerve. These signals influence the respiratory centre, heart rate, and the body’s stress response. Some research suggests that regular alternate nostril breathing may support heart rate variability (HRV), which is one indicator of the adaptability and resilience of the nervous system.

Nadi Shodhana is therefore more than just an ancient yogic technique. It is a simple way to gradually learn how to work with the rhythm of the breath and gently support balance between activity and recovery in the body. Just a few minutes of calm breathing each day can slow the pulse, stabilise the breath, and bring a sense of mental clarity.

At the end of the practice, it is helpful to close the eyes for a moment and allow the breath to flow naturally again, without control and without trying to change anything. After a few minutes of conscious breathing, the breath often deepens and slows down on its own. It is a simple reminder that sometimes all we need to do is pay attention to the most fundamental process in the body. The inhale and the exhale that accompany us from the very first moment of life to the last.

I wish you pleasant and deep breaths