Finding Your Center: An Introduction to the practice of Nadi Shodhana

With the chronic stress of modern life, it’s easy to feel disconnected from our own bodies and the present moment. True wellness is more than just the absence of illness; it is a proactive and holistic approach to living that nurtures the mind, body, and spirit in unison. While physical health focuses on the mechanics of the body, a dedicated wellness practice explores the deeper emotional and energetic elements that allow us to feel truly vibrant and aligned.

One of the most powerful ways to initiate this journey is by returning to the basics: your breath. By mastering foundational tools like Nadi Shodhana, you can begin to regulate your nervous system, clear energetic blockages, and create a sustainable state of inner peace. Our health and wellness retreats offer sessions like Nadi Shodhana with solo, one-on-one practice.

Nadi Shodhana Breathing Calms the Nerves

What is Nadi Shadhana? The word Nadi is Sanskrit for “channel.” It also means “purification,” and when utilized, it is known to balance the human system. Done in private, it has a profound impact on the mind, body, and spirit. Indeed, every 90 minutes we naturally switch which nostril is dominant. The dominant nostril provides more stimulation to the brain and nervous system. Promoting balance through the body’s midline, Nadi Shadhana balances the parasympathetic and sympathetic nervous systems as well as stimulating the vagus nerve.

Nadi Shodhana Breathing Through Alternate Nostril

Also known as alternate nostril breathing, Nadi Shodhana is a relaxation technique that helps to calm the nervous system. This breathing is most effective when done properly, such as with yoga and meditation. First, sit comfortably, preferably in a cross-legged position. Take the first two fingers of the right hand to the third eye . . . Ajna chakra. Open and close the right nostril with the right thumb and left nostril with the right ring finger. As you inhale deeply through the left nostril, close off the right nostril with your right thumb. Count to yourself; one om, two om, three om, etc. As high as possible, with no tension.

Try starting with a count of four or five. After closing the left nostril with the right ring finger, exhale out the right by releasing the thumb. Do this one count longer than the inhale; if you inhale a count of four, you exhale a count of five. Follow this way . . . inhaling through the left, exhaling out the right, then inhaling through the right and exhaling out the left for a few minutes. Ultimately, 3-5 minutes is a good starting point, then 5-10 minutes is a great effort.

Benefits of Nadi Shodhana Breathing

One study found that practicing Nadi Shadhana 30 minutes a day for four weeks reduced diastolic blood pressure, pulse rate, and respiratory rate thus sending the body into a relaxed state. Alternative breathing is known to reduce anxiety and bring relaxation to the entire body. It helps lower blood pressure and helps maintain body temperature. Moreover, it balances the right and left hemispheres of the brain and provides more blood supply. It improves focus and concentration.  This is important to maintaining our logical and creative thoughts. Most importantly, it helps bring us into the present moment, thus escaping thought altogether.

This practice also removes carbon dioxide and other waste products from the body. Opening the energy channels (Nadis) removes blockages and opens the free flow of energy in the system. Indeed, Nadi Shodhana even impacts our metabolism by providing oxygen to the blood and every cell in the body.

Balancing Your Masculine and Feminine

This yogic practice of pranayama helps balance the masculine and feminine energies within. It facilitates a free flow of energy through the Ida (feminine) and Pingala (masculine) nadis, which are the two primary energy channels that travel along the body. When these channels are clear and unobstructed, energy can flow smoothly through the Sushumna, the central nadi running along the spine. While ancient wisdom suggests that a perfectly open Sushumna is the path to “Enlightenment,” the immediate benefits are accessible to everyone: Nadi Shodhana creates a profoundly calm, relaxed nervous system and a centered state of being.