What it is
Yoga tradition speaks of thousands of nadis, channels of prana, with two main ones on either side of the spine: ida (left, cooling, lunar) and pingala (right, warming, solar). Breathing alternately through each nostril is said to cleanse and balance them — hence nadi-shodhana, "purification of the channels".
In simple terms, it slows and evens the breath, and many people find it calming before meditation, study or sleep.
How to practise
- Sit. Sit with the spine straight; rest the left hand on the knee.
- Vishnu mudra. Fold the index and middle fingers of the right hand; use the thumb for the right nostril and the ring finger for the left.
- Inhale left. Close the right nostril and breathe in slowly through the left.
- Exhale right. Close the left, open the right and breathe out slowly.
- Inhale right, exhale left. Breathe in through the right, switch, and breathe out through the left. This is one round.
- Continue. Do 9–15 rounds, keeping the breath smooth and silent. As you progress, make the exhalation longer than the inhalation.
General information only, not medical advice. If you are pregnant, have high blood pressure, heart disease, a hernia, epilepsy, recent surgery or any other condition, consult a doctor and learn from a qualified teacher before practising.
Tips
- Keep the breath soft — never force it.
- If a nostril is blocked, breathe gently and do not strain.
- Retention (kumbhaka) is added only after months of practice and with guidance.
Frequently asked questions
Is Anulom Vilom the same as Nadi Shodhana?
They are commonly used for the same alternate-nostril practice; some teachers use Nadi Shodhana for the version with breath retention.
How many rounds should I do?
Start with 9 rounds and build up to 5–10 minutes.