Alternate Nostril Breathing (Nadi Shodhana)

What is Alternate Nostril Breathing (Nadi Shodhana)?

A pranayama technique that alternates breathing between left and right nostrils to purify the subtle energy channels (nadis) and balance the nervous system. Uses Nasagra mudra (thumb and ring finger of right hand) to open and close nostrils. Research shows 10 minutes of practice improves oxygen flow, lowers heart rate, reduces blood pressure, and activates the parasympathetic 'rest and restore' response. Quiets the mind and prepares for meditation.

Is there evidence for it?

How do you do Alternate Nostril Breathing (Nadi Shodhana)?

1. 1.Sit comfortably with spine erect; bring the right hand to the nose with index and middle fingers folded — thumb will close the right nostril, ring finger will close the left
2. 2.Close the right nostril with the thumb; exhale completely and slowly through the left nostril, then inhale slowly and completely through the left nostril
3. 3.Close the left nostril with the ring finger, release the right nostril; exhale slowly and completely through the right nostril, then inhale slowly through the right nostril
4. 4.Close the right nostril, release the left; exhale through the left — this completes one full cycle; continue for 5-10 minutes, maintaining slow, even breaths without strain
5. 5.Practice on an empty stomach, ideally in the early morning; begin with equal inhale/exhale ratios (4:4 counts), gradually extending to 4:8 as capacity develops; end the practice after an exhale through the left nostril

How long does it take?

5-10 minutes, 1-2 times daily.

Is it hard to start?

beginner.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.