Nadi Shodhana, often called alternate nostril breathing, is a powerful technique used in yoga to purify the energy channels within the body. The word nadi refers to these channels, akin to rivers through which vital energy, or prana, flows. Shodhana means purification. Thus, Nadi Shodhana is a practice that cleanses these energy pathways, balancing the body’s energies and bringing a sense of calm and clarity.

The primary energy channels involved in this practice are ida, pingala, and sushumna. Ida runs along the left side of the spine and is associated with lunar, cooling energy. Pingala runs along the right side of the spine and is associated with solar, warming energy. Sushumna is the central channel that runs along the spine and represents balance and harmony when the energies of ida and pingala are in sync.

Body Position

To begin, sit upright with a soft, relaxed posture. The hand position, or mudra, used in Nadi Shodhana is unique. You will use your right hand, with the middle two fingers either folded down towards the palm or extended to rest gently on the spot between your eyebrows. The right thumb will close your right nostril, while the little finger and ring finger together will close your left nostril. Because your right arm will be raised during this practice, you can use your left hand to support your right arm if needed.

Breathing

Start by exhaling completely. Then, use your right thumb to close your right nostril and inhale slowly through your left nostril to a count of four. After inhaling, release your right nostril and close your left nostril with your ring finger, exhaling through the right nostril to a count of four. Next, inhale through the right nostril for four counts, then switch again by closing the right nostril and exhaling through the left. This completes one cycle. Continue this alternating pattern for eight to twelve cycles, maintaining the count of four for both inhaling and exhaling. Once you’ve finished, sit quietly and observe the calm within you.

Visualise

As you breathe, imagine the air moving through the energy channels, ida on the left and pingala on the right, cleansing and balancing them. Even though you are physically breathing through your nostrils, visualise the breath flowing through these subtle pathways, eventually harmonising in the central channel, sushumna.

Effects

Nadi Shodhana soothes and balances your emotions, much like how muddy water becomes clear when still. By practising this technique, you can transform a disturbed or non-virtuous state of mind into one that is calm, neutral, and ultimately virtuous.