Nadi Shodhan Pranayama: How to Do It, Benefits and Precautions

Nadi Shodhan Pranayama is also known as alternate nostril breathing. It is a classical yogic breathing practice. It is meant to purify the energy channels (nadis) of the body. Traditionally, it is practised to balance life energy (Prana), calm the mind and support healthy breathing.

In yogic philosophy, the body is said to contain thousands of nadis. When these channels are balanced, physical vitality and mental clarity are said to improve naturally. Nadi Shodhan is practised to restore this balance. Early research also suggests that slow alternate nostril breathing may support relaxation.

This guide explains the correct method, breathing ratios, what research says, and who should be careful. For the Hindi version, read नाड़ी शोधन प्राणायाम क्या है?

Nadi Shodhan Pranayama: breathe in slowly through one nostril while the thumb gently closes the other.

Table of Contents

• What Is Nadi Shodhan Pranayama?
• What Are Nadis? Ida, Pingala and Sushumna
• What Is Prana and What Are Its Five Types?
• How to Do Nadi Shodhan Pranayama Step by Step
• Breathing Ratios
• What Does Scientific Research Say?
• Benefits of Nadi Shodhan Pranayama
• When to Practise
• Precautions and Who Should Avoid Breath Retention
• Summary
• FAQ
• References
• Disclaimer

What Is Nadi Shodhan Pranayama?

Nadi Shodhan is a slow, structured breathing practice. Inhalation and exhalation are done alternately through the left and right nostrils. In the traditional method, a short hold of the breath follows each inhalation. It is also called Nadi Shuddhi, and the name is sometimes spelled Nadi Shodhana.

“Nadi” means energy channel and “Shodhan” means purification. So the name means purification of the energy channels.

Some teachers use the names Nadi Shodhan and Anulom Vilom for the same practice. On this site, Anulom Vilom means alternate nostril breathing without a hold. Nadi Shodhan includes a short hold after inhalation. Beginners can start without the hold and add it later.

Why Nadi Shodhan Is Important

In yogic philosophy, the body is said to be filled with energy channels. When Prana (life energy) flows freely through them, the body is said to feel light and the mind clear. Traditionally, fatigue, restlessness and poor focus are linked to disturbed Prana flow. Nadi Shodhan is practised to restore this balance.

It is not just a breathing exercise. It is a calming practice that also trains attention. These are traditional ideas, not medical findings.

What Are Nadis? Ida, Pingala and Sushumna

In yogic philosophy, nadis are energy channels associated with the movement of Prana. They are not physical nerves or blood vessels. Traditional texts mention about 72,000 nadis. Three are most important:

• Ida Nadi: Linked with the left nostril. Associated with lunar energy, coolness, calmness and introspection.
• Pingala Nadi: Linked with the right nostril. Associated with solar energy, warmth, activity and outward expression.
• Sushumna Nadi: The central channel along the spine. Associated with higher awareness and meditative states.

When Ida and Pingala are balanced, Sushumna is said to become active. Nadi Shodhan is practised to bring this balance. These ideas belong to the traditional yogic model. They are not structures identified in anatomy.

What Is Prana and What Are Its Five Types?

In yogic philosophy, Prana is the life energy associated with life and bodily functions. It is a traditional concept. It is not the same as oxygen, breath or any scientifically measured energy. Pranayama is the practice of working with Prana through the breath. To learn what Pranayama is, read our basic guide.

Yoga describes five main divisions of Prana, called Vayus:

Prana	Location	Traditional association
Prana Vayu	Chest	Inhalation, inward movement
Apana Vayu	Lower abdomen	Elimination, downward movement
Samana Vayu	Around the navel	Digestion, assimilation
Udana Vayu	Throat	Speech, upward movement
Vyana Vayu	Whole body	Circulation, distribution

These are traditional descriptions, not anatomical explanations. In yoga, balance among the five Vayus is considered important for health.

How to Do Nadi Shodhan Pranayama Step by Step

This is the traditional method. The breathing movement is the same as in Anulom Vilom. The difference is a short hold of the breath after each inhalation. Beginners can skip the hold at first.

1. Sit in Sukhasana, Padmasana or on a chair. Keep the spine erect and the shoulders relaxed.
2. Place the left hand on the left knee in Gyan Mudra.
3. Make Pranayama Mudra with the right hand: fold the index and middle fingers inward. The thumb closes the right nostril and the ring finger closes the left nostril.
4. Close the right nostril with the thumb. Inhale slowly through the left nostril.
5. Close the left nostril with the ring finger. Both nostrils are now closed. Hold the filled breath for a short time, as long as it is comfortable.
6. Release the thumb and exhale slowly through the right nostril.
7. Inhale slowly through the right nostril.
8. Close the right nostril with the thumb. Both nostrils are now closed. Hold the filled breath for a short time, as long as it is comfortable.
9. Release the ring finger and exhale slowly through the left nostril.

This completes one round: inhale left, hold, exhale right, inhale right, hold, exhale left. Begin with five rounds.

One round of Nadi Shodhan Pranayama: green shows the open nostril and red shows the closed nostril. Beginners can skip the hold.

Key Tips

• Keep the breath smooth and quiet. Never force it.
• Begin each round with the left nostril.
• Do not let the breath rush out after the hold. Exhale slowly and evenly.
• Keep the face, jaw and shoulders relaxed, and touch the nose lightly.
• If your raised arm tires, rest the elbow on a cushion placed on your lap.
• Some schools call the hand position Nasagra Mudra or Vishnu Mudra, and finger placement can differ slightly. Keep to the one you were taught.

Beginner Starting Routine

• For the first sessions, practise three to five rounds without a hold (Stage 1 in the table below).
• Add a very short hold only when the breath stays smooth, as per your capacity.
• At any discomfort, stop and return to normal breathing.

Experienced and regular practitioners follow a fixed ratio for inhalation, hold and exhalation (see Breathing Ratios below). New practitioners should hold the breath only for a short time, as per their own capacity. If you feel discomfort, shorten the hold or skip it. Never strain.

Breathing Ratios

A breathing ratio shows the relative length of inhalation, hold and exhalation. In the table, ratios are written as Inhale : Hold : Exhale. The seconds are only examples. Choose counts that suit your own breath, and keep the same proportion.

Stage	Ratio	Seconds
Stage 1: Basic (no hold)	1 : 0 : 1	4 : 0 : 4
Stage 2: Longer exhale	1 : 0 : 2	4 : 0 : 8
Stage 3: Short hold	1 : 1 : 1	4 : 4 : 4
Stage 4: Hold and longer exhale	1 : 1 : 2	4 : 4 : 8
Stage 5: Longer hold	1 : 2 : 2	4 : 8 : 8
Stage 6: Traditional ratio	1 : 4 : 2	4 : 16 : 8

• New practitioners can begin at Stage 1 or 2. A very short hold (Stage 3) can be added only if the breath stays smooth, as per capacity.
• The stages are not milestones. There is no required time to reach the next stage. It is fine to stay at any stage that feels easy.
• Move up only if the practice stays comfortable, without air hunger or tension. If it does not, return to the earlier stage.
• Stages 5 and 6 are for experienced, regular practitioners, ideally under a teacher’s guidance. The 1:4:2 ratio is a traditional ratio used in some systems. It is not a target, and you do not need it to benefit from the practice.
• This guide covers only the hold after inhalation. Exhale slowly and evenly, never in a rush.
• To understand retention in detail, read our guide on Kumbhaka.

What Does Scientific Research Say?

Research on alternate nostril breathing is promising, but still developing. It is not clear whether the breath hold itself adds benefit beyond comfortable breathing.

• Blood pressure: A 2024 systematic review of 14 studies included a meta-analysis of six randomised trials (525 participants). It reported lower systolic blood pressure with alternate nostril breathing than in control groups, by about 7 mmHg on average. The studies differed a lot from one another, so this average should be read with caution. The wider review also reported possible improvements in fatigue and memory.
• Nadi Shodhan specifically: A 2023 randomised trial in people with hypertension compared a single 20-minute session of Nadi Shodhana with Bhramari Pranayama. It measured heart rate variability, reaction time and blood pressure. The authors concluded that both practices may help balance the nervous system’s stress response. These were short-term effects.
• Breathing exercises in general: A 2024 meta-analysis of 15 randomised trials, which included Pranayama, reported modest average reductions of about 7 mmHg in systolic and about 3 mmHg in diastolic blood pressure, and about 2 beats per minute in heart rate. These reviews combine many techniques, so the results should not be credited to Nadi Shodhan alone.

More well-designed studies are needed to show which methods work best and how long the effects last. Nadi Shodhan is a complementary wellness practice. It is not a replacement for prescribed medicine or medical care.

Benefits of Nadi Shodhan Pranayama

Possible Benefits (Supported by Early Research)

• May help promote relaxation and reduce perceived stress
• May influence heart rate and some measures of the nervous system’s stress response
• May support modest blood pressure improvements in some people
• May help some people feel calmer and more focused

Traditional Benefits (Yogic View)

• Traditionally practised to purify and balance the nadis
• Associated with the regulation of Prana in yogic philosophy
• Traditionally used to build steadiness and prepare the mind for meditation

Claims that alternate nostril breathing balances or synchronises the brain’s two hemispheres are not established by scientific evidence. Nadi Shodhan does not treat anxiety disorders, heart disease or breathing illness.

When to Practise

Practise Nadi Shodhan at a quiet time when you can breathe comfortably without interruption.

• In a Pranayama session: at the end, after Kapalbhati, Anulom Vilom and other Pranayama techniques, and before meditation. This is the order we follow on this site. Kapalbhati is not suitable for everyone. If you skip it, Nadi Shodhan still comes after your other Pranayama.
• Evening: after work, to release stress
• Before sleep: a few slow rounds with little or no hold may help you wind down
• Before study or meditation: to settle the mind

Start with 3 to 5 minutes. Increase gradually, only if the practice stays easy and relaxed. Many people practise for 10 to 15 minutes, but there is no need to reach a fixed time.

Precautions and Who Should Avoid Breath Retention

Caution

• Never force the breath or the hold. Stop if you feel dizziness, breathlessness or chest tightness, and return to normal breathing. Seek medical care if symptoms are severe, persistent or unusual.
• Beginners should hold the breath only briefly, as per capacity, and skip the hold if it feels uncomfortable.
• Do not practise during a cold, fever or severe nasal blockage.
• Practise when your stomach feels comfortable, ideally three to four hours after a meal.
• Keep the spine erect, but do not tense the body.

Avoid Breath Retention Unless Your Doctor Approves

• Heart disease or uncontrolled high blood pressure: Avoid forceful breathing and breath retention unless your doctor specifically approves. Gentle breathing without a hold may suit some people, depending on their condition and treatment.
• Asthma: Practise only when your breathing is stable and comfortable. Avoid the hold, forceful breathing or anything that causes breathlessness. Follow your doctor’s advice, and do not use Pranayama instead of prescribed medicine.
• Pregnancy: Avoid forceful breathing and long breath retention. Gentle breathing may be suitable. Seek guidance from a qualified prenatal yoga teacher and a healthcare professional.

Summary

Nadi Shodhan Pranayama is a calming breathing practice that adds a short hold of the breath to alternate nostril breathing. Beginners can start without the hold, or add a very short one as per capacity. Longer holds and fixed ratios are for experienced, regular practitioners. People with heart disease, uncontrolled high blood pressure or asthma should avoid the hold unless their doctor advises otherwise. Early research is encouraging for relaxation and blood pressure, but more high-quality studies are needed. Regular, relaxed practice matters more than long breath counts.

FAQ

Is Nadi Shodhan the same as Anulom Vilom?

Both are forms of alternate nostril breathing, and some teachers use the two names for the same practice. On this site, Anulom Vilom has no hold. Nadi Shodhan includes a short hold after inhalation and uses fixed ratios at higher levels.

Where does Nadi Shodhan fit in a Pranayama session?

At the end. Begin with Kapalbhati, then Anulom Vilom and other Pranayama techniques, and finish with Nadi Shodhan. It slows the breath and prepares the mind for meditation. The order can differ between teachers.

How long should a beginner hold the breath?

Only for a few seconds, as per your capacity. It is fine to skip the hold at first. Add it gradually, and never strain.

What does the 1:4:2 ratio mean?

The hold is four times as long as the inhalation, and the exhalation is twice as long. For example, 4 seconds in, 16 seconds hold and 8 seconds out. It is an advanced traditional ratio. It is not a target, and you do not need it to enjoy the practice.

Can I practise Nadi Shodhan without holding the breath?

Yes. On this site, that form is called Anulom Vilom, though some teachers still call it Nadi Shodhan. People with heart conditions, uncontrolled high blood pressure or asthma should avoid the hold unless their doctor advises otherwise.

Are nadis physical nerves? Does research prove that Nadi Shodhan purifies them?

No to both. Nadis are energy channels described in yogic philosophy. They are not nerves or blood vessels. Studies have measured effects such as blood pressure, heart rate and heart rate variability. These measurements do not show that subtle energy channels exist or that they are purified.

Can I practise it at night?

Yes. A few slow rounds with little or no hold may help the mind settle before sleep. Stop if you feel uncomfortable.

References

• Nam TG, Jeong H, Kim KH, Jang I. Effectiveness of Alternative Nostril Breathing on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Complementary Medicine Research, 2024. PubMed
• Upadhyay J, Nandish NS, Shetty S, Saoji AA, Yadav SS. Effects of Nadishodhana and Bhramari Pranayama on heart rate variability, auditory reaction time, and blood pressure: a randomized clinical trial in hypertensive patients. Journal of Ayurveda and Integrative Medicine, 2023;14(4):100774. Full text
• Effect of breathing exercises on blood pressure and heart rate: a systematic review and meta-analysis. International Journal of Cardiology: Cardiovascular Risk and Prevention, 2024. Full text

Disclaimer

This article is for educational purposes only. It does not replace medical advice, diagnosis or treatment. If you have heart disease, high blood pressure, asthma, or any other medical condition, or if you are pregnant, consult a qualified healthcare professional or certified yoga teacher before starting Pranayama.