Breathing is the bridge between body and mind. In Best Ayurvedic treatment centre in kerala and yoga, the practice of controlled breathing — known as Pranayama — is essential for balancing the doshas, calming the nervous system, and enhancing life force energy (Prana). Among the various pranayama techniques, Nadi Shodhana (Alternate Nostril Breathing) is one of the most powerful and accessible. It purifies the energy channels, harmonizes both hemispheres of the brain, and brings mental clarity.

What is Nadi Shodhana?

1. Nadi means “energy channel”

2. Shodhana means “purification”

According to yogic and Ayurvedic philosophy, the body contains thousands of nadis through which prana flows. When these channels are blocked, we experience stress, fatigue, or imbalance. Nadi Shodhana helps clear these pathways, restoring equilibrium.

Benefits of Nadi Shodhana Pranayama

1. Calms the mind and reduces anxiety

2. Enhances concentration and mental clarity

3. Balances the left (cooling, calming) and right (warming, energizing) energy channels

4. Improves lung capacity and oxygenation

5. Balances Vata and Pitta doshas

6. Prepares the mind for meditation

Step-by-Step Guide: Practicing Nadi Shodhana

1. Find a Comfortable Seat

Sit cross-legged on the floor or in a chair with your spine upright. Relax your shoulders and close your eyes.

2. Hand Position (Nasagra Mudra)

Use your right hand:

1. Place the index and middle fingers between your eyebrows or fold them inward.

2. Use the thumb to close the right nostril.

3. Use the ring finger to close the left nostril.

3. Warm Up With Natural Breathing

Take a few deep, natural breaths to center yourself.

4. Begin the Alternate Breathing

1. Close the right nostril with your thumb and inhale through the left nostril slowly and deeply.

2. Close the left nostril with your ring finger, release the thumb from the right nostril, and exhale through the right nostril.

3. Inhale through the right nostril, then close it and exhale through the left nostril.

This completes one round.

5. Maintain a Steady Rhythm

Start with 5–7 rounds, gradually increasing to 10–15.
Inhale and exhale with equal duration; keep the breath smooth and quiet.

6. Focus on Awareness

While breathing, keep your attention on the flow of air and the sensation at the nostrils. Feel the calmness spreading throughout your body.

Tips for Best Practice

1. Practice on an empty stomach, ideally in the morning or evening.

2. Sit in a well-ventilated, quiet space.

3. If you feel lightheaded, stop and breathe naturally until balanced again.

4. For advanced practice, you can incorporate gentle breath retention (Kumbhaka) after inhalation, but only under guidance.

Contraindications

1. People with high blood pressure, respiratory issues, or other medical conditions should practice slowly and consult a health professional or yoga teacher.

2. Avoid forceful inhalation or exhalation.

Closing the Practice

After completing your rounds, sit quietly for a minute with your eyes closed. Feel the balanced energy in your body. This is an ideal time for meditation or simply enjoying inner peace.

Conclusion

Nadi Shodhana Pranayama is a simple yet profound practice that purifies your energy channels, restores mental calm, and supports overall health. Practicing it daily can help you experience clearer thinking, steadier emotions, and a renewed sense of balance — the essence of Ayurvedic wellness.