Nadi Shodhana: Alternate Nostril Breathing

Nadi Shodhana, often translated as "channel purification," is one of the most accessible and profoundly balancing pranayama practices. By alternating the breath between nostrils, this technique harmonizes the ida and pingala nadis—the subtle energy channels associated with cooling/lunar and heating/solar qualities respectively. The result is a calming, centering effect that makes Nadi Shodhana an ideal practice for students of all levels.

Unlike more vigorous pranayamas, Nadi Shodhana doesn't demand athletic breath capacity or advanced retention skills. Its gentle rhythm soothes the nervous system, quiets mental chatter, and prepares the body and mind for meditation. For teachers, it's a versatile tool: you can introduce it early in a student's journey and continue to refine it over years of practice.

This article explores the technique, benefits, and teaching considerations for Nadi Shodhana, drawing on traditional teachings and practical classroom experience.

Understanding the Technique

The Basic Pattern

Nadi Shodhana follows a simple alternating pattern. According to B.K.S. Iyengar's teachings in Light on Yoga, the practice begins with a preparatory stage where students familiarize themselves with the hand position and nostril control before adding the full breathing cycle.

The fundamental cycle works like this:

• Exhale completely through the left nostril
• Inhale through the left nostril
• Close the left nostril and exhale through the right
• Inhale through the right nostril
• Close the right nostril and exhale through the left

This completes one full round. The pattern creates a figure-eight flow of breath that alternates between the two nostrils, never breathing in and out through the same nostril consecutively.

Hand Position: Vishnu Mudra

The traditional hand position for Nadi Shodhana is Vishnu Mudra, where the index and middle fingers fold into the palm while the thumb, ring finger, and pinky remain extended. The thumb controls the right nostril, while the ring finger (sometimes supported by the pinky) controls the left.

This mudra allows for gentle, precise nostril closure without straining the hand or creating tension in the shoulders. The elbow can rest lightly against the ribs for support, keeping the shoulder relaxed and the chest open.

Some students find Vishnu Mudra awkward at first. If the hand position creates tension or distraction, you can offer alternatives: using the thumb and index finger in a simpler pinch, or even having students practice the breathing pattern without hand control initially to establish the rhythm.

Progression: From Simple to Refined

Iyengar emphasizes that the preparatory stage is essential. Students should first become comfortable with the hand position and the basic alternating pattern before adding complexity. Once the foundation is solid, you can introduce:

Ratio work: Extending the length of inhalations and exhalations, often working toward equal counts (sama vritti) or exploring specific ratios.

Retention (Kumbhaka): Adding brief pauses after inhalation (antara kumbhaka) or after exhalation (bahya kumbhaka). This is an advanced practice and should only be introduced when students have established steady, comfortable breath control.

Extended practice: Gradually increasing the number of rounds from 5-10 to 20 or more, building capacity and deepening the meditative quality.

Benefits and Effects

Nervous System Regulation

The alternating nostril pattern has a direct calming effect on the nervous system. Research and traditional teachings both point to Nadi Shodhana's ability to balance sympathetic and parasympathetic activity, reducing stress markers and promoting a state of relaxed alertness.

According to Iyengar, the practice "soothes the nerves and calms the mind," making it particularly valuable for students dealing with anxiety, insomnia, or mental agitation. The rhythmic, focused nature of the practice gives the mind a clear anchor, reducing the tendency toward rumination or scattered thinking.

Balancing Ida and Pingala

In yogic philosophy, the ida nadi (left channel, associated with cooling, lunar, receptive qualities) and pingala nadi (right channel, associated with heating, solar, active qualities) govern our energetic balance. When one channel dominates, we may feel either lethargic and withdrawn or overstimulated and restless.

Nadi Shodhana literally means "channel purification." By consciously alternating the breath between nostrils, we encourage equal flow through both nadis, creating a sense of equilibrium. This balanced state is considered ideal for meditation, as it allows the central channel (sushumna nadi) to become active.

Preparation for Meditation

The focused, repetitive nature of Nadi Shodhana naturally draws attention inward. The mind has a clear task—counting breaths, maintaining the pattern, feeling the subtle sensations of air moving through each nostril—which reduces mental wandering.

Many meditation traditions use Nadi Shodhana as a preliminary practice precisely because it settles the mind without creating drowsiness. Students arrive at meditation with clarity and calm, rather than agitation or dullness.

Respiratory Health

On a purely physical level, Nadi Shodhana encourages full, conscious breathing and helps students become aware of any imbalances in nostril dominance. Some students discover they habitually breathe more through one nostril than the other; this practice gently corrects that pattern.

The slow, controlled breathing also strengthens respiratory muscles and increases lung capacity over time, though these benefits develop gradually with consistent practice.

Teaching Nadi Shodhana

Introducing the Practice

When teaching Nadi Shodhana for the first time, simplicity is key. Start with a clear demonstration, showing the hand position and walking through one complete round slowly. Emphasize that the breath should remain smooth and comfortable—no forcing, no strain.

Mark Stephens, in Yoga Sequencing, suggests introducing alternate nostril breathing once students are comfortable with basic breath awareness and ujjayi pranayama. This ensures they have a foundation of conscious breathing before adding the complexity of nostril control.

Begin with just a few rounds—five is plenty for a first experience. As students become familiar with the pattern, you can gradually increase the duration. Watch for signs of tension: raised shoulders, furrowed brows, or breath that becomes choppy or strained. Remind students that ease is more important than perfection.

Common Challenges and Solutions

Hand position discomfort: If Vishnu Mudra feels awkward, offer alternatives. Some students prefer using just the thumb and index finger. Others benefit from resting the elbow on a bolster or block to reduce shoulder strain.

Losing track of the pattern: It's common for beginners to forget which nostril they're on. Encourage students to go slowly and, if they lose track, simply start fresh with an exhalation through the left nostril. You can also guide them verbally through the first several rounds.

Breath holding or gasping: Some students unconsciously hold their breath between switching nostrils, or they rush the transition and gasp. Cue smooth, continuous breathing: "As you close one nostril, immediately begin the next breath—no pause, no holding."

Dizziness or lightheadedness: This usually indicates the student is breathing too deeply or too quickly. Remind them to keep the breath natural and comfortable, not forcing a deep inhalation or prolonged exhalation.

Sequencing Considerations

Nadi Shodhana fits naturally into several points in a class:

After asana, before meditation: This is the classic placement. The body is warm and settled from physical practice, and Nadi Shodhana provides a bridge into stillness.

As a centering practice: You can use a few rounds of Nadi Shodhana at the beginning of class to help students arrive and focus. This works especially well in classes with a meditative or restorative emphasis.

In pranayama-focused classes: When dedicating significant time to breath work, Nadi Shodhana often follows more active practices like Kapalabhati or Bhastrika, providing a cooling, balancing counterpoint.

Avoid teaching Nadi Shodhana immediately after vigorous, heating practices if students are still breathing heavily. Give them a few minutes to settle first, perhaps in a comfortable seated position with natural breathing.

Cueing and Language

Your language should emphasize ease and balance. Avoid militaristic or forceful cues. Instead of "control the breath," try "guide the breath gently." Instead of "hold the nostril closed tightly," suggest "rest your finger lightly against the nostril."

Remind students that the goal isn't to breathe as deeply as possible, but to breathe smoothly and evenly. The quality of attention matters more than the quantity of air.

You might say: "Notice the cool sensation as you inhale, the warm sensation as you exhale. Feel the breath moving through one channel, then the other, creating a gentle rhythm that calms the mind and balances the body."

Variations and Progressions

Sama Vritti: Equal Breathing

Once students are comfortable with the basic pattern, you can introduce sama vritti—equal-length inhalations and exhalations. Start with a comfortable count, perhaps 4 or 5 seconds for each phase, and gradually extend as capacity builds.

Equal breathing enhances the balancing effect of Nadi Shodhana, creating a sense of symmetry and steadiness. It also gives the mind a clear focus, reducing the tendency to drift.

Adding Retention

Breath retention (kumbhaka) is an advanced practice and should be introduced cautiously. Iyengar's teachings emphasize that retention should only be added once the student has mastered the basic pattern and can maintain smooth, comfortable breathing throughout.

Start with very brief retentions—just a second or two after inhalation—and only if the student can do so without strain. Never force retention, and never practice it if there are contraindications (see below).

Anuloma and Pratiloma

These variations involve inhaling through both nostrils and exhaling through one (anuloma), or inhaling through one nostril and exhaling through both (pratiloma). They offer different energetic effects and can be explored once students have a solid foundation in basic Nadi Shodhana.

Stephens notes that these practices are typically introduced after students are comfortable with standard alternate nostril breathing, as they require greater breath control and awareness.

Contraindications and Cautions

When to Avoid or Modify

Nadi Shodhana is generally safe for most students, but there are situations where caution is warranted:

Nasal congestion: If a student has a cold or allergies and can't breathe comfortably through the nose, skip Nadi Shodhana or practice it mentally (visualizing the breath moving through each nostril without physical control).

Breath retention: According to Iyengar's cautions in Light on Yoga, students with high blood pressure, heart conditions, or eye issues (glaucoma, detached retina) should avoid breath retention entirely. They can practice the basic alternating pattern without kumbhaka.

Pregnancy: Nadi Shodhana without retention is generally safe during pregnancy and can be very soothing. However, avoid any breath holding or forceful breathing.

Anxiety or panic disorders: While Nadi Shodhana is often helpful for anxiety, some students may find the nostril control triggering if they have a history of feeling unable to breathe. Offer the option to practice with eyes open or to skip the hand position and simply visualize the alternating pattern.

Signs of Strain

Watch for these indicators that a student is pushing too hard:

• Facial tension or furrowed brow
• Raised shoulders or rigid posture
• Breath that becomes choppy, gasping, or irregular
• Dizziness, lightheadedness, or tingling
• Agitation or increased anxiety

If you notice any of these signs, invite the student to return to natural breathing and rest. Remind them that pranayama should feel calming, not stressful.

Common Questions

How long should I practice Nadi Shodhana?

For beginners, 5-10 rounds (one round = one complete cycle through both nostrils) is plenty. As you become more comfortable, you can extend to 10-20 rounds or practice for a set duration, such as 5-10 minutes. Quality matters more than quantity—better to do fewer rounds with full attention than many rounds mechanically.

Which nostril should I start with?

Traditionally, Nadi Shodhana begins with an exhalation through the left nostril, followed by an inhalation through the left. This honors the cooling, calming quality of the ida nadi. However, some teachers begin with the right nostril for a more energizing effect. Choose based on your intention and the needs of your students.

Can I practice Nadi Shodhana lying down?

While it's possible, seated postures are generally better for pranayama. Sitting upright allows for fuller breathing and helps maintain alertness. If a student needs to lie down due to injury or fatigue, they can practice a simplified version without the hand mudra, simply visualizing the alternating breath.

What if I can't breathe evenly through both nostrils?

Nostril dominance is normal and shifts throughout the day. If one nostril is significantly more blocked than the other, you can still practice Nadi Shodhana—the practice itself may help balance the flow. If congestion is severe, skip the physical practice and visualize the breath moving through each channel.

Should I use a specific count or ratio?

Start without counting, simply breathing naturally through each nostril. Once the pattern feels comfortable, you can introduce equal counts (sama vritti) to deepen focus. Advanced students may explore specific ratios (such as 1:2 for inhalation:exhalation), but this should only be done under the guidance of an experienced teacher.

In Practice: A Sample Sequence

Here's how you might introduce Nadi Shodhana in a class:

1. Settle into a comfortable seat: Ensure the spine is upright but not rigid, shoulders relaxed, hands resting on the knees.

2. Establish natural breathing: Take a few minutes to simply observe the breath, noticing its natural rhythm and any areas of tension.

3. Demonstrate the hand position: Show Vishnu Mudra clearly, explaining which fingers control which nostril. Invite students to practice the hand position without breathing, just getting comfortable with the gesture.

4. Guide the first round slowly: "Close your right nostril with your thumb. Exhale completely through the left nostril. Now inhale through the left nostril, smooth and steady. Close the left nostril with your ring finger, release the right nostril, and exhale through the right. Inhale through the right. Close the right, release the left, exhale through the left. That's one complete round."

5. Continue for 5-10 rounds: Guide the first few rounds verbally, then allow students to continue independently. Remind them to keep the breath smooth and comfortable.

6. Release and observe: After the final round, release the hand and return to natural breathing. Invite students to notice any shifts in their state—perhaps a sense of calm, clarity, or balance.

7. Transition to meditation or rest: Nadi Shodhana naturally leads into meditation or Savasana, as the mind is settled and the body relaxed.

Next Steps

Once your students are comfortable with basic Nadi Shodhana, you might explore:

• Meditation Practices: Nadi Shodhana is an excellent preparation for seated meditation.
• Integrating Breath and Movement: Understanding how alternate nostril breathing relates to the broader practice of breath-movement coordination.
• Pranayama Overview: Placing Nadi Shodhana within the larger context of yogic breathing practices.

Sources

This article draws on teachings from:

• B.K.S. Iyengar, Light on Yoga (sections on Nadi Shodhana Pranayama, effects, and cautions)
• Mark Stephens, Yoga Sequencing (guidance on introducing alternate nostril breathing and pranayama progressions)
• Traditional yoga philosophy on nadis, ida, pingala, and sushumna

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Part of the Sutrix Teacher Knowledge Base • Last updated November 6, 2025