How to Practice Nadi Shodhana
Nadi Shodhana is also called alternate nostril breathing, and is a pranayama technique that is often used in yoga. I practice this most days at the end of my morning yoga practice. And if you have taken a Yoga Nidra class with me, we will sometimes do this practice mentally. Like all pranayama practices, there are many benefits to the practice.
What are the benefits of alternate nostril breathing?
Alternate nostril breathing may help to:
relax your body and mind
reduce anxiety
promote overall well-being
These benefits, in turn, may help you to be more focused and aware.
You can use this breathing technique to help manage stressors in your daily life. You may also find that practicing alternate nostril breathing helps you to be more mindful of the present moment.
1. Could lower stress and improve cardiovascular function
One of the main benefits of alternate nostril breathing is that it may lower stress. A 2018 study found that men who practiced alternate nostril breathing for 30 minutes daily had lower perceived stress levels after 3 months of regular practice.
Compared to the control group, who did not complete daily breathing exercises, the participants in the study group had significantly lower stress scores.
Another 2020 study assessed the cardiovascular benefits of alternate nostril breathing in 100 healthy medical students. After 4 weeks of practice, the participants showed improvement in pulse and blood pressure biomarkers at the completion of the study.
Together, these studies suggest that alternate nostril breathing could potentially help reduce risk factors associated with cardiovascular disease (CVD), such as stress. More research is needed to confirm the benefits for people diagnosed with CVD.
2. Could improve lung function and respiratory endurance
Yogic breathing practices may improve lung function and respiratory endurance. A small 2017 study examined the effects of pranayama practice on the lung functions of competitive swimmers and found that it had a positive effect on respiratory endurance.
Improved respiratory endurance may also improve athletic performance.
The swimmers in the study did alternate nostril breathing in addition to two other breathing practices for 30 minutes, 5 days a week for 1 month. Larger, more in-depth studies are needed to expand upon these findings.
3. Lowers heart rate
Lowering your heart rate can help to promote cardiovascular health. According to a 2016 review of studies, there is an association between balanced autonomic function and integrated yoga practices that include both posture and breathing exercises.
Alternate nostril breathing may be a useful method to help you lower your heart rate in the moment, too.
Further research is needed to better understand the long-term effects on heart rates and breathing patterns.
4. Promotes well-being
Alternate nostril breathing may enhance overall health and well-being. It has also been shown to have a positive effect on mental health by reducing stress and anxiety.
Research from a 2020 review of studies found that yogic breathing had a positive impact on female survivors of abuse. The psychological benefits of pranayama exercises may also extend to improved fatigue, stress, and anxiety levels in cancer and CVD patients.
Furthermore, a 2018 review found that different types of yogic breathing have many positive benefits for your health, including improvements to neurocognitive, respiratory, and metabolic functions in healthy people.
Alternate nostril breathing was also found to increase breath awareness and have a beneficial effect on the nervous system.
Is it safe?
Practicing alternate nostril breath is safe for most people. Talk with your doctor before starting the practice if you have a medical condition such as asthma, COPD, or any other lung or heart concern.
If you feel adverse effects — such as shortness of breath — while doing the breathing technique, you should stop the practice immediately. This includes feeling lightheaded, dizzy, or nauseous.
If you find that the breathing is bringing up feelings of agitation or that it triggers any mental or physical symptoms, you should stop the practice.
How to do it
You can practice alternate nostril breathing on your own, but you may want to ask a yoga teacher to show you the practice in person so you can make sure you’re doing it correctly.
Focus on keeping your breath slow, smooth, and continuous. Focusing on your breath will help you to remember where you are in the cycle. You should be able to breathe easily throughout the practice.
To practice alternate nostril breathing:
Sit in a comfortable position with legs crossed.
Place left hand on left knee.
Lift right hand up toward nose.
Exhale completely and then use right thumb to close right nostril.
Inhale through left nostril and then close left nostril with your fingers.
Open right nostril and exhale through this side.
Inhale through right nostril and then close this nostril.
Open left nostril and exhale through left side.
This is one cycle.
Continue for up to 5 minutes.
Always complete the practice by finishing with an exhale on the left side.
