Balance
Traditionally used to encourage calm and balance.
gentle
Nadi Shodhana / Anulom Vilom
Alternate Nostril Breathing
A gentle alternate-nostril practice traditionally used to encourage balance, breath awareness and stillness.
Left Inhale 4 → Right Exhale 4 → Right Inhale 4 → Left Exhale 4
LEFT NOSTRIL
INHALE
Left Inhale 4 → Right Exhale 4 → Right Inhale 4 → Left Exhale 4
Sit comfortably and keep the breath easy and unforced. Follow the silent visual guidance.
How to practise
Simple steps
Step 1
Settle
Sit comfortably and close the eyes. Let the breath remain natural and easy.
Step 2
Left inhale
Gently close the right nostril and inhale through the left.
Step 3
Switch and exhale
Close the left, open the right and exhale through the right.
Step 4
Right inhale
Inhale gently through the right nostril.
Step 5
Switch and exhale
Switch sides and exhale through the left.
THIS IS ONE ROUND.
Ayurvedic & Yogic context
How This Practice Is Traditionally Used
Vata support
Within Ayurveda, commonly used as a balancing practice for Vata.
Subtle channels
Yogic tradition describes the practice in relation to cleansing the Nadis.
Nadi Shodhana literally relates to purification or cleansing of the subtle channels, or Nadis, within Yogic tradition. It is traditionally associated with calm, balance, mental clarity and Prana awareness. Within Ayurveda it is often used as a balancing practice for Vata. Nadis are subtle-energy concepts within Yoga and are not presented here as anatomical nerves or blood vessels.
- Traditionally associated with calm and balance
- Supports gentle breath awareness
- Traditionally associated with mental clarity and Prana awareness
- Within Ayurveda, often used as a balancing practice for Vata
- To settle before meditation
- To create a balanced breathing rhythm
- To pause during a busy day
Evidence in context
What Research Has Explored
Research has explored autonomic, blood-pressure and attention responses to alternate-nostril breathing. Evidence is developing and does not turn the traditional concept of clearing Nadis into a biomedical detoxification claim.
Safety & suitability
Practise with care
Things to remember
These breathing and Pranayama practices are provided for general wellbeing and educational purposes. Traditional Ayurvedic and Yogic descriptions are identified as such. They are not a substitute for medical assessment or treatment. Never force the breath, and stop if you become dizzy, faint, unusually short of breath or uncomfortable.
People experiencing significant respiratory difficulty or acute respiratory illness should not force alternate-nostril breathing. Beginners should practise without breath retention. Stop if light-headed or uncomfortable.
Keep the breath gentle. Do not add retention to this beginner guide. Stop if you feel dizzy, faint, unusually short of breath or uncomfortable.
Rest guidance: If practising for 15 minutes, take a short pause after approximately 5 minutes if needed.
References
Sources & Further Reading
Traditional & practice sources
- Banyan Botanicals — Nadi Shodhana Pranayama
Traditional practice
- Yoga Journal — Channel-Cleaning Breath
Practice guidance
Research
See how breath fits within the wider Ayur Prana Ki 360 Wellness approach.