The Two Sides of Nadi Shodhana

It might come as a surprise that we don’t usually breathe through both sides of the nose at the same time. Instead, we naturally alternate our breath between nostrils, with one side being the dominant side for a time before switching to the other. This rhythmic alternation of nasal congestion and decongestion is called the nasal cycle, and it occurs every hour to three hours.(3)

There are four distinct types of nasal cycles, and an individual’s breathing patterns can naturally vary between them. These variations can be caused by physiological factors, such as sleep, age, humidity, exercise, and even posture, as well as by pathological conditions, including upper respiratory infections, allergies, a deviated septum, or other sinus or nasal issues. The four types of nasal cycles are:(2) 

• Classic or Reciprocal: Congestion and decongestion alternate in a predictable pattern, maintaining a constant total volume.

• Parallel: Congestion and decongestion phases occur simultaneously in both nostrils.

• Irregular: The phases alternate without a clear pattern, and the total volume may fluctuate.

• No Pattern: There is no discernible pattern to the alternation of congestion and decongestion, though each nostril maintains equal total volume.

Pranayama practices and breathwork techniques intentionally manipulate these nasal cycles. These techniques alter the natural patterns of breath to achieve specific effects, such as fostering a sense of calm or enhancing mental clarity. Modern science supports the idea that breathwork can activate the parasympathetic nervous system to induce a relaxed state. Similarly, pranayama aims to move energy and prepare the mind and body for yogic bliss or samadhi. While the methods differ, both yoga science and philosophy share a common purpose: to bring balance to the mind and body.

How Prana Flows

The breath is a primary form of prana–the energy of life force. The practice of Nadi Shodhana moves prana through the body, clearing energy channels and re-energizing the chakras. Nadi Shodhana is both an alternate nostril breathing technique and a standard pranayama. The breath is directed to alternate between the right and left nostrils by gently placing a finger or thumb over one nostril to partially close the airway, directing the breath through the other side.

Directing the breath to the right or left nostril activates corresponding nadis, which are energy channels that move prana throughout the body. This network of nadis functions like a cosmic circulatory system. While thousands of nadis exist, only three are central: the right pingala nadi, the left ida nadi, and the sushumna, the central nadi that runs along the spine and is aligned with the chakras.

All three nadis run from the root chakra to the third eye. The nadi network is constantly moving prana through the body, regardless if we are passively breathing or actively controlling our breath. The breath itself is the power that manipulates the energy within these nadis.

In yogic philosophy, there are three types of energy produced by nadis. When breath flows through the ida (left nadi), it produces a calming effect, known as chandra anuloma viloma in Sanskrit.(1) This nadi is linked to feminine energy and the moon, and it is believed to influence the parasympathetic nervous system, inducing a sense of calm and relaxation in the mind and body.

Conversely, when the breath flows through the pingala (right nadi), it produces an energizing effect called surya anuloma viloma.(1) Associated with masculine energy and the sun, the pingala is believed to have an influence on the sympathetic nervous system. Breathing through the right side enhances mental focus and alertness.

Finally, the third type of energy emerges when the breath flows through both nostrils simultaneously, which represents the transitional state between left and right breathing.(1) This shift typically occurs unnoticed during the natural alternation between nostrils.

The Science of the Nadis

When we practice controlled breathing techniques like pranayama, we actively alter our natural breathing patterns to achieve specific goals, such as inducing calm or strengthening our lungs. While yogic philosophy provides the "why" behind these techniques, there is also a growing body of scientific research exploring whether the right and left nadis exert the influences they are believed to have.

In a 2024 study published in the journal Brain Sciences, researchers conducted a small-scale experiment to explore the effects of unilateral nostril breathing on psychological and cognitive states, specifically emotional well-being and mind-wandering. Drawing on previous research about how the breath affects the right and left brain hemispheres, the study proposed the following hypotheses:

• Right nostril breathing engages the sympathetic nervous system, leading to increased energy, cognitive focus, and positive emotions like happiness. It also reduces mind-wandering.

• Left nostril breathing stimulates the parasympathetic nervous system, promoting relaxation and calm, which tends to increase mind-wandering.
  
  

The study involved 20 participants; 12 women and 8 men, between the ages of 18 to 45, with a median age of 23. They all underwent an eight-day unilateral breathing training program. Half of the participants practiced left nostril breathing (ULNB), while the other half practiced right nostril breathing (URNB). Participants used either the Vishnu or Nasagra Mudra, depending on what was most comfortable.

Surprisingly, the results revealed that while right nostril breathing did indeed enhance happiness, it also led to a decrease in perceived stress and restlessness, promoting a sense of calm. Meanwhile, left nostril breathing proved more effective in reducing mind-wandering. Both techniques positively impacted mood and mental focus, with no clear superiority between the two.

The researchers noted that the small sample size and lack of a control group meant that the findings were not sufficient to draw definitive conclusions. They suggested that future research should involve larger, more diverse samples to explore these effects more thoroughly and test the results with a controlled trial (3).

Even though the results don't fully validate the yogic reasoning of right and left breathing, it offers unique insight into yogic breathing. Regardless of the unilateral effects, right and left side breathing balance each other, with neither side being superior to the other. The pranayama practice of Nadi Shodhana is a prime example of how the breath supports the mind and body. 

Concluding Thoughts 

Regardless of which side we breathe, prana remains in constant motion. The breath manipulation of Nadi Shodhana leads to a gentler, softer self with greater mental focus and calm. While breathing through one side isn’t necessarily better than the other, each side offers its own subtle benefits. The right side, associated with the sun and the pingala nadi, has the ability to improve mood and energize. The left side, linked to the moon and the ida nadi, enhances mental awareness and calm.

Together, yoga science and philosophy suggest that alternating the breath brings balance to both the mind and body. The practice of Nadi Shodhana is just one way to manipulate our energy—there are countless other breathing techniques to explore.

Bibliography

1 - Niazi, Imran Khan, Muhammad Samran Navid, Jim Bartley, et al. “EEG Signatures Change During Unilateral Yogi Nasal Breathing.” Scientific Reports 12, no. 520 (2022).

2 - Pendolino, Alfonso Luca, Valerie J. Lund, Ennio Nardello, Giancarlo Ottaviano. “The Nasal Cycle: A Comprehensive Review.” Rhinology Online 1 (2018): 67-76.

3 - Vanutelli, Maria Elide, Chiara Grigis, Claudio Lucchiari. “Breathing Right… or Left! The Effects of Unilateral Nostril Breathing on Psychological and Cognitive Wellbeing: A Pilot Study.” Brain Sciences 14, no. 4 (2024).

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