Nadi Shodhana
Nāḍī Śodhana / नाडी शोधन
Definition
Alternate nostril breathing, the gentlest of the classical pranayama techniques, whose name means the cleansing of the channels.
Key points
- Nadi shodhana means cleansing of the channels and is done by breathing through one nostril at a time
- It is the gentlest of the classical pranayama techniques and is usually taught first
- It is associated with settling Vata: restlessness and light sleep
What is nadi shodhana?
Nadi shodhana is alternate nostril breathing, and the name states its purpose: the cleansing (shodhana) of the channels (nadis) through which prana is said to flow. It is the technique most teachers start people with, and the one that appears in almost every introduction to pranayama.
How it is done
The right hand is used, with the thumb closing one nostril and the ring finger the other. Close one side, breathe in; switch, breathe out; and continue alternating. Some traditions add a pause between, others do not.
The instruction that matters more than any count is that the breath should stay unforced. Increasing the length until it becomes an effort works against the purpose of the practice.
Why alternate the sides
The traditional explanation involves two of the three principal channels: ida, associated with the left and with cooling and receptive qualities, and pingala, associated with the right and with warming and active ones. Breathing alternately is described as evening out the two, which is the reasoning behind using the practice when things feel tilted one way.
Where it fits
Nadi shodhana is the gentlest of the classical techniques, which is why it is the one recommended in the context of Vata disturbance: restlessness, a mind that will not settle, light sleep. It is commonly placed in the morning or before meditation as part of a daily routine (dinacharya).
This entry introduces a traditional system of thought and general information. It does not guarantee any specific effect and is not intended to diagnose, treat or prevent any condition. For health concerns, please consult a qualified medical professional.
FAQFrequently asked questions
What is nadi shodhana?
Alternate nostril breathing. One nostril is closed with the fingers while you breathe in, then the other while you breathe out, alternating throughout. The name means cleansing of the channels ([nadis](/en/term/prana/)).
How do you do alternate nostril breathing?
Use the thumb and ring finger of the right hand. Close one nostril, breathe in; close the other and release the first, breathe out. Continue alternating, keeping the breath unforced rather than counting up to a target.
Is nadi shodhana the same as anulom vilom?
The two names are often used for the same practice. Some teachers distinguish them by whether the breath is held, so it is worth asking what a particular teacher means by each.