Nadi Shodhana

(Click here to skip straight to guided audio)

Sanskrit: Nāḍī = energetic channel, Śodhana = cleansing, purifying

Nāḍī Shodana = to cleanse the Nāḍīs

This is an alternate nostril breathing technique. You breathe from one nostril at a time, and keep switching, back and forth between the nostrils.

Yogis believe that each nostril is part of a seperate nadi (energy channel). They theorised that each nostril has a polarising, opposite effect. The left nostril, more calming, and cooling. The right nostril, more energising, and warming.

Well, turns out they were onto something. Modern science has confirmed that the nostrils do indeed function in this way.

So by practicing Nāḍī Shodana, we can balance the two opposing forces of the nostrils, to arrive in a more balanced, and harmonised state.

Breathing Rhythm for Nāḍī Shodana

There are many different rhythms that can be used for Nāḍī Shodana, but my favourite rhythm is a Box Breathing rhythm.

Nadi Shodana x Box Breathing

By doubling up two balancing breathing techniques, we amplify the balancing effects on our body mind. This technique creates balance in the nervous system, by matching ratio of Inhales vs. Exhales; Breathing vs. Holding; and Right Nostril vs. Left Nostril.

This gives equally activates both the sympathetic, and parasympathetic branches of the nervous system. Ultimately, leaving you in a calm & relaxed, but awake & alert state.

Step by step instructions (link to video at the bottom):

1. Block your right nostril, with your right thumb

2. Inhale from your left nostril

3. Pinch both your nostrils closed

4. Hold your breath

5. Block your left nostril with your finger

6. Exhale from your right nostril

7. Hold your breath

8. Inhale from your right nostril

9. Pinch both your nostrils closed

10. Hold your breath

11. Block right nostril, with your thumb

12. Exhale from your left nostril

13. Hold your breath

    Repeat for 5 minutes