Alternate Nostril Breathing #

Balancing the Inner Currents

A note on terminology
Nadi Shodhana and Anulom Vilom refer to different things depending on who you ask. You don't have to get bogged down in terminology. This and the next guide really form one basic introduction to alternate nostril breathing.

Overview #

Alternate Nostril Breathing (Nadi Shodhana) is a classic yogic practice that balances the left and right energetic channels — known as Ida and Pingala — and calms the mind.

Practiced for thousands of years, it’s simple to learn and provides subtle but powerful shifts in awareness, emotion, and breath control. Many use it to prepare for deeper meditation or energetic practices. It’s often taught as a foundational cleansing pranayama in classical yoga.

Theory #

Yogic philosophy describes three primary energy pathways (nāḍīs):

• Ida: Left nostril, lunar, cooling, feminine
• Pingala: Right nostril, solar, heating, masculine
• Sushumna: Central channel — awakened when Ida and Pingala are balanced

By alternating breath through each nostril in rhythmic patterns, the practitioner purifies energy flow, balances mood and attention, and prepares the nervous system for deeper inner work.

Step-by-Step Guide #

1. Materials Needed: #

• A quiet space to sit undisturbed
• Comfortable seated posture
• (Optional) Timer or breath app to maintain rhythm

2. Basic Technique: #

1. Sit comfortably and relax your breath
2. With your right hand, use your thumb to close your right nostril, and your ring finger to close the left nostril
3. Start with a full exhale

Cycle:

• Inhale through the left nostril (close right)
• Exhale through the right nostril (close left)
• Inhale through the right
• Exhale through the left

This is one full round. Continue for 5–10 minutes, gradually extending the practice.

Expected Outcomes #

Practiced regularly, this technique supports mental clarity, emotional regulation, and preparation for deeper yogic states.

Risks & Considerations #

• Avoid if you’re congested or have difficulty breathing through the nose
• Don’t force retention — start without it
• Keep the breath gentle and smooth, not strained
• Pregnant or high blood pressure? Consult a qualified teacher

Further Exploration #

• Pair with Meditation: Use as a 5-minute warm-up before seated practice
• Explore Left vs. Right Bias: Try single-nostril breathing to observe mood shifts
• Combine with Mantra or Counting: To deepen focus and rhythm
• Study Ida/Pingala Theory: Found in classical texts like the Hatha Yoga Pradipika

Call for Reports #

Have you practiced alternate nostril breathing regularly?
Did you notice changes in your mood, clarity, or energy flow?