Nadi Shodhana
Nadi Shodhana Timer
Alternate Nostril Breathing — balance Ida and Pingala Nadis with precise timing and audio guidance.
Nadi Shodhana Pranayama
Set your breathing ratio and begin practice
What is Nadi Shodhana?
Nadi Shodhana (Sanskrit: nadi = channel, shodhana = purification) is the most foundational pranayama in the Yogic tradition. Known as Alternate Nostril Breathing, it systematically purifies the subtle energy channels (Nadis) through which Prana flows.
In Swara Yoga, the left nostril corresponds to Ida Nadi (lunar, cooling energy) and the right nostril to Pingala Nadi (solar, heating energy). When both are balanced and purified, the central channel Sushumna Nadi awakens, creating the ideal state for meditation and spiritual advancement.
The practitioner inhales through one nostril, holds the breath (optional), exhales through the other nostril, holds again (optional), and then reverses the direction. This alternation creates a rhythmic balance between the hemispheres of the brain and the two branches of the autonomic nervous system.
Benefits of Practice
Neural Balance
Alternating airflow stimulates both brain hemispheres, improving bilateral coordination, creativity, and analytical thinking simultaneously.
Stress Reduction
Activates the parasympathetic nervous system, reducing cortisol levels and lowering blood pressure and heart rate within minutes of practice.
Enhanced Focus
The rhythmic breathing pattern and concentration required train sustained attention, improving mental clarity and working memory capacity.
Respiratory Health
Strengthens the diaphragm and intercostal muscles while improving lung capacity and the efficiency of gas exchange in the alveoli.
Emotional Balance
Harmonizes the Ida (calming) and Pingala (energizing) forces, reducing anxiety and emotional reactivity for greater equanimity.
Spiritual Growth
Purification of the Nadis prepares the practitioner for deeper meditation by activating Sushumna, the central channel of awakening.
The Three Nadis
Ida Nadi
The lunar channel flowing through the left nostril. Associated with cooling energy, intuition, creativity, and the parasympathetic nervous system. Dominant during Shukla Paksha and during night hours.
Pingala Nadi
The solar channel flowing through the right nostril. Associated with heating energy, logic, physical activity, and the sympathetic nervous system. Dominant during Krishna Paksha and during day hours.
Sushumna Nadi
The central channel running along the spinal column. When Ida and Pingala are balanced through Nadi Shodhana, Prana enters Sushumna — the gateway to higher consciousness and Kundalini awakening.
Traditional Breathing Ratios
| Level | Puraka (Inhale) | Antara Kumbhaka | Rechaka (Exhale) | Bahya Kumbhaka | Ratio |
|---|---|---|---|---|---|
| Beginner | 4 sec | 0 sec | 4 sec | 0 sec | 1:0:1:0 |
| Beginner+ | 4 sec | 4 sec | 4 sec | 0 sec | 1:1:1:0 |
| Foundation | 4 sec | 4 sec | 4 sec | 4 sec | 1:1:1:1 |
| Developing | 4 sec | 4 sec | 8 sec | 4 sec | 1:1:2:1 |
| Intermediate | 4 sec | 8 sec | 8 sec | 4 sec | 1:2:2:1 |
| Progressing | 4 sec | 12 sec | 8 sec | 0 sec | 1:3:2:0 |
| Advanced | 4 sec | 12 sec | 8 sec | 4 sec | 1:3:2:1 |
| Classical | 4 sec | 16 sec | 8 sec | 4 sec | 1:4:2:1 |
Click any row to load that ratio into the timer above. | Always progress gradually. Master each level before moving to the next. The classical 1:4:2 ratio is described in the Hatha Yoga Pradipika.
Practice Guidelines
Key Tips for Practice
- Practice on an empty stomach, ideally at Brahma Muhurta (1.5 hours before sunrise) or at sunrise/sunset.
- Sit in a comfortable upright posture — Padmasana, Siddhasana, or Sukhasana with spine erect.
- Use Vishnu Mudra with the right hand: thumb closes right nostril, ring finger closes left.
- Begin with the left nostril (Ida) for calming, or the right nostril (Pingala) for energizing.
- The breath should be slow, smooth, and silent — no strain or gasping.
- Start with 5-10 rounds and gradually increase to 20-30 rounds over weeks.
- If dizziness occurs, stop the practice and breathe normally.
Contraindications
- Kumbhaka (retention) should be avoided by those with high blood pressure, heart conditions, or during pregnancy unless guided by an experienced teacher.
- Do not practice during fever, severe cold, or nasal congestion that blocks airflow.
- Beginners should start without retention (ratio 1:0:1:0 or 1:0:2:0) until comfortable.
- Never force the breath. If discomfort, dizziness, or anxiety arises, return to normal breathing.
- Consult a qualified yoga teacher or medical professional if you have any respiratory conditions.
"When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the Yogi achieves long life. Therefore, one should learn to control the breath."
— Hatha Yoga Pradipika, Chapter 2, Verse 2Related Practices
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The Humming Bee Breath — calms the mind through sound vibration. Perfect as a follow-up to Nadi Shodhana.
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The Bellows Breath — powerful Nadi purification through rapid forceful breathing. Advanced pranayama practice.
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Energy locks that seal and redirect Prana through Sushumna. Essential companions to Kumbhaka practice.
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Skull Shining Breath — the foremost Shatkarma for cleansing the Nadis and igniting the digestive fire.
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Nasal cleansing with saline water — prerequisite for pranayama and essential for Swara observation.
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Steady gazing on a candle flame — bridges Shatkarma and Dharana for one-pointed concentration.
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Upper digestive wash (Vaman Dhauti) — clears the stomach of accumulated mucus, bile and toxins.
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Meditation on the breath — from body relaxation through So-Ham mantra to deep awareness of the pranic passage.
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