Find Balance with Nadi Shodhana

Nadi Shodhana, a foundational pranayama practice, is a breathing technique that uses prana to restore balance to the mind. In Sanskrit, nadi refers to "the passage or vein through which breath and energy flow," while shodhana means "cleansing." Commonly known as alternate nostril breathing, the practice involves alternating the breath between the right and left nostrils, using the fingers to gently close one nostril at a time. The purpose of Nadi Shodhana is to expand prana by clearing obstacles in the nadis, allowing energy to flow freely.

Prana is the infinite "life force" that is everywhere. It goes beyond just the breath itself—it includes the energy used to breathe and the energy generated by each breath. Through pranayama, which involves controlled lengthening, retention, and even direction of the breath, prana is expanded. As the third limb of the yogic path, pranayama prepares the body and mind for asana (yoga practice), ultimately guiding the practitioner toward samadhi—bliss.

Occasionally, prana can become blocked, manifesting as imbalanced chakras. When the chakras are aligned, prana is plentiful and flows free unencumbered. One effective way to restore balance to the chakras is through Nadi Shodhana. By practicing alternate nostril breathing, prana is directed through the three main nadis: the ida (left), the pingala (right), and the center nadi, sushumna, which aligns with the spine and the chakras. As prana flows through these nadis and chakras, it clears obstacles, helping to quiet the mind and restore harmony.

What Hand Mudra to Use for Nadi Shodhana 

Nadi Shodhana is traditionally performed with a hand mudra, either the Mrigi (Deer) or Vishnu mudra. Desikachar refers to the Mrigi mudra as the "deer" mudra, while other sources call it the Vishnu mudra. Despite the differing names, these are distinct mudras, and both are suitable for Nadi Shodhana. The primary action involves using the thumb and ring/pinky fingers to gently close the nostrils at different times.

It's important to note that the nostrils are not fully closed, but only partially. Desikachar advises applying gentle pressure not directly on the nostrils but on the area where the cartilage of the nose begins, typically at the narrowest part of the bridge. If this placement feels uncomfortable, you can apply light pressure the nostril itself.

For the Mrigi (Deer) mudra, curl the index and middle fingers into the palm to form a small circle or ball. This leaves the pinky and ring fingers together on one side of the hand, with the thumb extending outward on the other side. The mudra is named "Deer" because its shape resembles the head of a deer when cast in shadow.

The Vishnu mudra is similar, except the index and middle fingers are folded into the palm instead of curled. This also leaves the pinky and ring fingers together and the thumb extended. In both mudras, the hand is positioned to gently pinch the nostrils and is ready for Nadi Shodhana.

If either of these mudras is uncomfortable, or if you have arthritis, an alternative is the surfer hand gesture, known as the shaka. In this variation, the three middle fingers are folded into the palm, leaving the pinky and thumb extended. Depending on which hand you use, the pinky or thumb will gently block one nostril, allowing you to alternate nostrils during the practice.

How to do Nadi Shodhana Pranayama 

Nadi Shodhana is a breathing technique that involves inhaling through one nostril and exhaling through the other. Each breath should be slow, deep, and even, with a full inhale and a full exhale. Nadi Shodhana is a samavritti pranayama, meaning the inhales and exhales should be of equal length.

This is a seated pranayama, so find a comfortable seat. Because Nadi Shodhana is a practice that moves prana and clears chakras, it’s important to sit up tall with a long spine. Keep your shoulders relaxed and aligned over your hips, with your ears in line with your shoulders.

As you settle into your seat, choose your mudra: Deer, Vishnu, or even the surfer Shaka.

To prepare for the practice, take a deep inhale, stretching your spine tall and lifting your crown. As you exhale, relax your shoulders and settle into a comfortable, mindful posture.

Now, gently place your right thumb on your right nostril. Inhale slowly and deeply through your left nostril. Using your ring or pinky finger, close your left nostril. Exhale through your right nostril, as slowly and deeply as you inhaled. Keep the left nostril closed, then take a deep inhale through the right nostril. Close the right nostril, and exhale slowly and fully through the left nostril. This completes one breath cycle of Nadi Shodhana.

You can repeat the breath cycle for about five minutes or around 10 cycles. If you feel comfortable with fewer cycles, feel free to do so. If you’d like to do more, that’s perfectly fine as well—just listen to your body and give yourself what you need.

Take your time—there is no rush. When your practice comes to an end, release your mudra, relax your hand, and return to natural breathing.

Traditionally, Nadi Shodhana includes breath retention, but this may not be suitable for beginners. If you're interested in exploring the practice with breath retention, it’s best to do so with an experienced teacher or breathwork specialist.

Do Not Practice Nadi Shodhana If…

Although Nadi Shodhana is generally considered a safe pranayama practice, it may not be suitable for everyone. As a general guideline, pranayama should be practiced on an empty stomach or after a light snack. It is strongly advised not to engage in pranayama or yoga asanas if you are still full from a heavy meal, as this can negatively affect digestion.

If you are feeling unwell or congested, Nadi Shodhana should be avoided. Experts, including Desikachar, are firm on this point. He stresses, “In pranayama it is important to follow this rule: under no circumstances should anything be forced. If you use the nostrils for breath control they must be unobstructed.” If you’re unable to breathe through your nose, he advises using your mouth until your nose clears.(2)

If you have a heart condition or a chronic breathing condition, such as asthma, COPD, or any lung issue, consult with your doctor before practicing any breathing exercises, including Nadi Shodhana.(3)

Additionally, if at any point during your practice you experience shortness of breath, light-headedness, overwhelm, or even nausea, stop immediately and return to natural breathing.

Pranayama, including Nadi Shodhana, is a controlled breathing practice, and you can stop at any time. Remember–you always have control in pranayama and in all aspects of your yoga practice.

Concluding Thoughts 

There are different ways to practice Nadi Shodhana, even without incorporating breath retention. To explore the yin/yang aspect of this pranayama, you can adjust your practice depending on the time of day. In the morning, begin by breathing through the right nostril to promote mental focus and clarity. In the evening, start with the left nostril to encourage relaxation, calming the mind and body in preparation for sleep.

No matter which side you start on, Nadi Shodhana helps cultivate a gentle heart and a soft soul. This practice opens the subtle energy channels and generates prana, the life force. The act of alternating breaths between the nostrils clears energetic blockages and brings balance to misaligned chakras. The result is a calm and peaceful mind, which is the ultimate aim of yoga.

Nadi Shodhana is more than just a technique; it is a guiding light on the path to bliss.

Bibliography

1 - Barrett, Hannah. Yoga Happy, 76. Hardie Grant Quadrille, 2022.

2 - Desikachar, T.K.V. The Heart of Yoga, 61. Inner Traditions International, 1995.

3 - Healthline. “What Are the Benefits and Risks of Alternate Nostril Breathing?”

4 - Stephens, Mark. Teaching Yoga Book, 61, 238-239. North Atlantic Books, 2010. 

5 - SurferToday. “The History of the Famous Surfing Shaka Sign.” 

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