The Transformative Power of Nadi Shodhana
- Nicholas Fournie
- Mar 12
- 5 min read
Updated: Apr 13
Ancient Wisdom, Science, and Practice
Inhale clarity, exhale tension. For centuries, yogis have practiced Nadi Shodhana to balance energy, calm the mind, and purify the body. But what if this ancient technique holds the key to modern well-being?
Introduction to Nadi Shodhana
Nadi Shodhana (नड़ी शोधन), often referred to as alternate nostril breathing, is a powerful yogic breath control technique aimed at purifying the subtle body. The term Nadi Shodhana comes from Sanskrit:
Nadi means "channel" or "flow," referring to the subtle energy pathways in the body.
Shodhana means "purification."
Together, Nadi Shodhana translates to "purification of the channels," signifying its role in cleansing and balancing the body's energy system. This technique is deeply rooted in traditional yoga and is widely practiced for its calming and harmonizing effects on the mind and body.
While textual evidence shows a widespread reverence for this technique throughout medieval Indian texts, its origins remain obscure due to the culture’s emphasis on oral tradition. However, Dr. Anchal Sharma, in her article Nadishodhan Pranayama – A Cleansing Technique, demonstrates that Shiva Samhita, Hatha Pradipika, Gheranda Samhita, and Vasishta Samhita all describe Nadi Shodhana pranayama. This is not a new-age breathwork invention but a timeless yogic practice that has been a cornerstone of yoga since at least the 14th century.
Given the importance of the Hatha Pradipika (ca. 1350) in shaping much of the physio-spiritual practices associated with yoga today, I will quote its second chapter on Shatkarma (Purification Techniques) and Pranayama (Breath Control):
“The yogi, having perfected himself in the asanas, should practice pranayama according to the instructions laid down by his guru, with his senses under control, observing all along a nutritious and moderate diet. (1)
When the breath wanders, i.e., is irregular, the mind is also unsteady, but when the breath is still, so is the mind, and the yogi lives long. So one should restrain the breath. (2)
A man is said to live only so long as he has the breath in his body. When the breath goes out, he is said to be dead. So one should practice pranayama. (3)
...
The yogi assuming the Padmasana posture, should draw in the prana through Ida, the left nostril, and having retained it as long as he can, exhale it through Pingala, the right nostril. (7)
Again inhaling the prana through Pingala, he should perform kumbhaka [retention] as laid down in the books, and should again slowly exhale it through Ida. (8)
He should perform puraka (inhalation) through the same nostril by which he performed rechaka (exhalation), and having restrained the breath to the utmost, until he is covered with perspiration or until his body shakes, should exhale it slowly and never fast, as that would diminish the energy of the body. (9)
Draw in the prana by the Ida and exhale it by the Pingala. Again, draw it in through the Pingala, and having retained it as long as you can, exhale it through the Ida. The yogi who has perfected himself in yama by practising pranayama through the right and left gets his nadis purified in not less than three months. (10)”
As seen in this passage, the very first step of both gross and subtle purification techniques is Nadi Shodhana, much like how my teacher taught me in the lineage of Krishnamacharya and BNS Iyengar. The question then becomes: how can this be relevant today? And while "purification of the subtle body" sounds appealing, what does it truly mean for people in the modern world?
Scientific Insights into Nadi Shodhana
Beyond its spiritual significance, Nadi Shodhana has measurable physiological effects. A 2025 study from the Asian Journal of Medical Sciences found that:
"The study supports the use of pranayama as a simple, non-invasive intervention to reduce stress, which tends to improve cognitive performance in medical students, contributing to better academic outcomes and overall well-being."
This aligns with other research showing that slow, controlled breathing regulates the nervous system, reduces stress hormones, and enhances cognitive function.
Rather than listing all the studies that have proven the holistic health benefits of this practice, I suggest that those interested in learning more explore the bibliography of Dr. Anchal Sharma’s article, published in the International Journal of Yogic, Human Movement and Sports Sciences (2022). The list of physiological and psychological benefits is extensive and likely applicable to your own life.
The Esoteric Meaning of Nadi Shodhana
As seen in the Hatha Pradipika, two nadis are mentioned in the practice. The right nostril is associated with the sun (Pingala Nadi) and represents masculine, warming, and active energy, while the left nostril is associated with the moon (Ida Nadi) and represents feminine, cooling, and passive energy. Nadi Shodhana aims to balance these two energies, harmonizing the mind and body.
Slowing the breath in this practice is believed to prolong life, reflecting the ancient yogic belief that each person is allotted a finite number of breaths. By breathing more slowly and deliberately, one conserves vital energy, enhances meditation, and fosters inner stillness.
Whether or not this perspective resonates with you, it is fascinating to observe how traditional cultures represented real, measurable transformations through symbolism. While science may describe left-nostril breathing as oxygenating specific parts of the brain, the wisdom holders of this tradition symbolize it with the moon. Two ways of interpreting the same phenomenon.
Warnings and Considerations
While Nadi Shodhana offers numerous benefits, it is important to practice with patience and awareness. Forcing the breath beyond one's capacity can lead to discomfort or even harm, such as gasping for air due to imbalanced oxygen-carbon dioxide levels. Yogis recommend a gradual and mindful approach to breathwork, ensuring that the practice remains safe and beneficial. With any physio-spiritual technique, always err on the side of caution and respect your body's limits.
Try the Practice
Experience the benefits of Nadi Shodhana yourself by following the traditional counting method taught in the lineage of BNS Iyengar from Mysore. This method emphasizes controlled inhalations, breath retention, and smooth exhalations to maximize the purifying and balancing effects of the practice.
Integrating Nadi Shodhana into your routine can cultivate greater clarity, balance, and inner peace—aligning ancient wisdom with modern science.
Live like dust lit by fire,
Nicho
Give it try, and let me know about your experience in the comments!
Resource Suggestions
Read for free - Hatha Yoga Pradipika : The Classic Guide for the Advanced Practice of Hatha Yoga - 1987 by Om Lotus Publications: https://openlibrary.org/works/OL2772620W/Hat%CC%A3hayogapradi%CC%84pika%CC%84?edition=key%3A/books/OL710868M
Best copy to buy - Hatha Yoga Pradipika: Translation with Notes from Krishnamacharya – May 8 2017 by A. G. Mohan
Nadishodhan Pranayama- A Cleansing Technique: A Review Article - 2022 by Anchal Sharma
Alternate nostril breathing (Nadi-Shodhana Pranayama) and its Impact on Perceived Stress and Hearing Threshold Among Medical Students - 2025 by Smitha Nagendrappa, Sudhir Goppenahalli Kumaraswamy, Vinay Hosagavi Ramalingaiah
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