Alternate Nostril Breathing: Purifier of Energy Channels
Alternate Nostril Breathing or Nadi Shodhana, is a powerful pranayama practice that clears energetic blockages, balances the nervous system, and harmonizes the mind.
By alternating breath between the nostrils, this technique purifies the Nadis (subtle energy channels), ensuring a smooth flow of prana throughout the body. It is often practiced before meditation, as it fosters mental clarity, inner peace, and deep focus.
What is Alternate Nostril Breathing or Nadi Shodhana?
Nadi = Energy Channel
Shodhana = Purification
Together, Nadi Shodhana means "purification of the energy channels."
In yogic philosophy, we have thousands of Nadis that carry prana or life force energy, with three primary ones:
Ida Nadi (Left Nostril) – Represents cooling, lunar, feminine energy (Parasympathetic Nervous System).
Pingala Nadi (Right Nostril) – Represents heating, solar, masculine energy (Sympathetic Nervous System).
Sushumna Nadi (Central Channel) – The main pathway where energy flows freely when balance is achieved.
By breathing alternately through the nostrils, Nadi Shodhana harmonizes Ida and Pingala, creating equilibrium between calmness and alertness, intuition and action.
Benefits of Alternate Nostril Breathing
Balances the Nervous System – Regulates stress and enhances resilience.
Clears Mental Fog – Increases focus, clarity, and mindfulness.
Prepares for Meditation – Creates inner stillness and mental clarity.
Supports Emotional Balance – Aligns the left and right hemispheres of the brain.
Detoxifies Energy Channels – Releases blockages for better prana flow.
Calms Anxiety & Stress – Slows the heart rate and induces relaxation.
Improves Oxygenation – Enhances lung function and breath awareness.
How to Practice Alternate Nostril Breathing
1. Find a Comfortable Seat
Sit on the floor cross-legged with a tall spine. Keep your shoulders relaxed.
2. Hand Position (Nasagra Mudra)
Right Hand: Use your thumb to close your right nostril and the ring finger to close your left nostril.
Left Hand: Rest on your knee in Gyan Mudra (thumb and index finger touching).
3. Begin the Breathwork
Close the Right Nostril – Inhale slowly and deeply through the left nostril.
Close the Left Nostril – Open the right nostril and exhale fully.
Inhale Through the Right Nostril – Breathe in deeply.
Close the Right Nostril – Open the left nostril and exhale fully.
This completes one full round.
4. Repeat for 5–10 Minutes
Maintain a smooth, steady rhythm, keeping your breath effortless and natural.
Tips for Effective Practice
Breathe Naturally – Avoid forcing the breath; let it flow smoothly.
Eyes Closed – Keeps focus inward, promoting deep relaxation.
Slow & Deep Breathing – Enhances oxygen exchange and calmness.
Best Time to Practice – Morning, before meditation, or anytime you need mental clarity and emotional balance.
When to Practice Nadi Shodhana
Before Meditation – Prepares the mind for stillness.
During Stressful Moments – Quickly calms the nervous system.
Before Sleep – Induces relaxation and deeper rest.
Before Important Tasks – Enhances focus and decision-making.
Why Alternate Nostril Breathing Works
The balance of Ida (feminine energy) and Pingala (masculine energy) is essential for well-being.
If Ida (left) dominates, we may feel sluggish or unmotivated.
If Pingala (right) dominates, we may feel anxious or overstimulated.
Alternate Nostril Breathing restores balance, bringing harmony between body and mind.
By regularly practicing this simple yet profound technique, you purify your energy channels, deepen self-awareness, and enhance mental clarity… one breath at a time.
A Glimpse into the History of Nadi Shodhana
Nadi Shodhana has deep roots in ancient yogic traditions dating back thousands of years.
This pranayama practice is highlighted in classical texts such as the Hatha Yoga Pradipika and the Gheranda Samhita, where it is described as a critical technique for purifying the nadis, or energy channels, within the body.
The term "Nadi Shodhana" translates to "clearing the channels," reflecting its purpose of cleansing and balancing the Ida and Pingala nadis, which correspond to the lunar and solar energies in the body.
Traditionally, this practice was used to prepare you for deeper states of meditation and spiritual awakening.
Today, Nadi Shodhana remains a vital tool for those seeking to balance their energy, enhance their mental clarity, and deepen their spiritual practice.
