Introduction
Nadi Sodhana (नाडी-शोधन, nadi-sodhana) literally means “purification of the nadis (energy channels).” In many texts it is also called Nadi Shuddhi (suddhi = purity) or “alternate nostril breathing” (because it is done by alternately breathing through each nostril).
Etymological Meaning
Nāḍī (नाडी): Subtle pathway of prāṇa
Śodhana (शोधन): Cleansing, purification
Classical Source & Reference
Nadi Sodhana Pranayama is firmly rooted in classical hatha yoga texts, particularly the Hatha Yoga Pradipika and Gheranda Samhita.
Its main classical purpose is Nadi-suddhi — the purification and balancing of the pranic channels — as a necessary foundation for higher yogic states, such as dhyana and samadhi.
Getting into position
Posture for Pranayama Practice
- Vajrasana (Thunderbolt Pose)
- Padmasana (Lotus Pose)
- Ardha Padmasana (Half Lotus Pose)
- Siddhasana (Accomplished Pose)
- Dhyana Veerasana (Hero Pose)
- Swastikasana (Auspicious Pose)
- Sukhasana (Easy Pose)
- Bhadrasna (Gracious Pose) / Variation
See here for the details of the meditation postures.
Step-by-Step Method
Step 1: Sit comfortably with your spine erect and shoulders relaxed. Relax your left palm comfortably into your lap or on your left knee (palms open to the sky in Chin or Gyan or Dhyan Mudra.
Step 2: Bring your right hand just in front of your face. Forming Pranayama Mudra with your right hand, rest your index and middle fingers in-between your eyebrows; with your right thumb resting on your right nostril and your right ring finger resting on your left nostril. The active fingers are the thumb and ring finger.
Step 3: Close your right nostril with your right thumb and keep the left nostril open.
Step 4: From the left nostril, exhale fast to empty the lungs. Then, start the first inhalation of Nadi Shodhana, using yogic breathing: inhale through the left nostril for 7 seconds and perform Maha Bandha for 10 seconds.
Step 5: Gently raise your head and open your right nostril; exhale for 8 seconds.
Step 6: Again, using yogic breathing, inhale through the right nostril for 7 seconds. Hold both nostrils closed (with ring finger and thumb) and perform Maha Bandha for 10 seconds.
Step 7: Gently raise your head and open your left nostril; exhale slowly through the left nostril for 8 seconds.
This completes one full round of Nadi Sodhana. To continue the practice, begin again by inhaling through the left nostril and repeat the same sequence as before.For more details on Yogic Breathing, Pranayama Mudra, Mahabandha, click here to learn more!
Tips
Start Slow – Begin with short sessions of 3–5 minutes to allow your body and mind to adjust.
Focus on Comfort – Sit in a comfortable meditation posture with a straight spine; do not strain the body.
Use Equal Breaths – Initially practice smooth inhalation and exhalation through one nostril without retention (4:4 or 5:5 timing).
Clean Nasal Passages – Perform Jala Neti or gentle nasal cleansing to remove obstructions before practice.
See More Here!
Practice Nadi Sodhana in Three Levels
Basic: Inhale and exhale through one nostril at a time in a comfortable and equal rhythm, without holding the breath. Example of timing: 4:4 or 5:5 seconds (inhale : exhale). At this stage, the aim is to establish a steady and smooth breath.
Intermediate: Perform the three step classical ratio of 1:4:2. At this stage, you introduce kumbhaka (breath retention) after inhalation.
- Inhale (Puraka): 1 unit of time
- Hold (Antar Kumbhaka): 4 units of time
- Exhale (Recaka): 2 units of time
Advanced: Advanced practitioners add bhahya kumbhaka (retention after exhalation), forming the ratio:
1 : 4 : 2 : 1
- Inhale (Pūraka): 1 unit
- Hold after inhale (Antar Kumbhaka): 4 units
- Exhale (Recaka): 2 units
- Hold after exhale (Bāhya Kumbhaka): 1 unit
Precautions & Benefits
Benefits
- Helps to control the senses, mind, and pranic energies, preparing the mind for meditation.
- Cleanses all the nadis (energy channels), making the whole body healthy and strong.
- Stills the mind, relieves anxiety and stress, and increases focus and mental clarity.
- Restores balance of the left and right nadis in the body.
- By holding Maha Bandha , you rejuvenate the nervous system by cleansing and strengthening the nerves.
- Improves lung and respiratory functions. Supplies more oxygen and removes additional carbon dioxide from the blood compared to other pranayamas, due to deep penetration of Prana.
- Helps with muscular dystrophy, neuropathy, autoimmune diseases, Parkinson’s disease, rheumatism (joint pain), gout, and excess cholesterol.
- Balances the three doshas (Vata, Pitta, Kapha).
Precautions
- Nadi Shodhana is best practiced after developing sensitivity in the nasal membranes (to feel and regulate resonance and flow of breath). Practice other Pranayamas to improve sensitivity before practicing Nadi Shodhana for long durations.
- While holding in, begin exhaling as soon as you feel significant discomfort.
Postural Effects on the Body Systems
Respiratory System
- Improves lung capacity, enhances alveolar ventilation, and increases oxygen exchange efficiency.
- Promotes slow, rhythmic breathing, which strengthens respiratory muscles and clears nasal passages.
- Reduces breathlessness and supports management of mild asthma and bronchial issues.
Cardiovascular System
- Balances heart rate and blood pressure by activating the parasympathetic nervous system.
- Increases heart rate variability (HRV), indicating better autonomic balance and cardiac health.
- Reduces sympathetic overactivity, lowering stress-related hypertension.
Nervous System
- Harmonizes the autonomic nervous system, balancing sympathetic (Piṅgalā) and parasympathetic (Idā) functions.
- Reduces stress hormones like cortisol, promoting mental calmness and focus.
- Enhances synchronization between the two hemispheres of the brain, improving cognitive performance and emotional stability.
Endocrine System
- Regular practice regulates the hypothalamic–pituitary–adrenal (HPA) axis, reducing stress and promoting hormonal balance.
- Supports healthy functioning of thyroid and adrenal glands, aligning with yogic aim of internal homeostasis
Digestive System
- By calming the nervous system, Nāḍī Śodhana enhances parasympathetic (rest-and-digest) activity, improving digestion and absorption.
- Balances appetite, reduces bloating, and supports elimination.
Musculoskeletal System
- Promotes relaxation of skeletal muscles and reduces tension from chronic stress.
- Encourages proper posture and diaphragmatic breathing, enhancing flexibility and alignment.
Mental and Emotional System
- Induces alpha brainwave dominance, linked with relaxation, focus, and emotional balance.
- Reduces anxiety, restlessness, and overthinking by calming fluctuations of the mind (citta-vṛtti-nirodha).
- Enhances memory, clarity, and concentration, preparing the mind for meditation.
Energy System (Prāṇamaya Kośa)
- Clears and balances Idā, Piṅgalā, and Suṣumnā nāḍīs, leading to balanced prāṇic flow.
- Awakens and refines subtle energy awareness, preparing for higher yogic practices and meditation.
Objectives of This Practice
Start Slow – Begin with short sessions of 3–5 minutes to allow your body and mind to adjust.
Focus on Comfort – Sit in a comfortable meditation posture with a straight spine; do not strain the body.
Use Equal Breaths – Initially practice smooth inhalation and exhalation through one nostril without retention (4:4 or 5:5 timing).
Clean Nasal Passages – Perform Jala Neti or gentle nasal cleansing to remove obstructions before practice.
See More Here!
Practice Nadi Sodhana in Three Levels
Basic: Inhale and exhale through one nostril at a time in a comfortable and equal rhythm, without holding the breath. Example of timing: 4:4 or 5:5 seconds (inhale : exhale). At this stage, the aim is to establish a steady and smooth breath.
Intermediate: Perform the three step classical ratio of 1:4:2. At this stage, you introduce kumbhaka (breath retention) after inhalation.
- Inhale (Puraka): 1 unit of time
- Hold (Antar Kumbhaka): 4 units of time
- Exhale (Recaka): 2 units of time
Advanced: Advanced practitioners add bhahya kumbhaka (retention after exhalation), forming the ratio:
1 : 4 : 2 : 1
- Inhale (Pūraka): 1 unit
- Hold after inhale (Antar Kumbhaka): 4 units
- Exhale (Recaka): 2 units
- Hold after exhale (Bāhya Kumbhaka): 1 unit
General Rules of Practicing Nadi Sodhana
- Practice pranayama in the early morning (brahma-muhurta) or in the evening when the mind is calm.
- Avoid practicing immediately after heavy meals or when the body is tired.
- Keep your body, clothes, and practice area clean and well ventilated.
- Perform nasal cleansing (Jala Neti or Sutra Neti) before practice.
- Sit in a stable, erect posture like Padmasana, Siddhasana, or Svastikasana. Spine must be straight, shoulders relaxed, and head balanced.
- Maintain mental alertness throughout the practice.
- Avoid forceful breathing or overexertion.
- Breathing should be smooth, gentle, and rhythmic, without strain.
- Eyes can be closed or focused softly on the tip of the nose (nasikagra drishti).
- Avoid holding the breath for too long, overexertion, or practicing when sick.
- Practice daily, preferably at the same time.
- Practice along with yogic diet, moderation in activity, and ethical conduct (yama and niyama).
Symptoms of Progress in Nadi Sodhana Practice
- Being more effortlessness
- Induring the practice for long time
- Lightness/pleasure/weightless/balanced in the body
- Less energy consumption
