---
title: "Nadi Shodana, the purifying breath".
description: "Nadi Shodana is one of the favorite Pranayamas among practitioners because of its immediate relaxing effect and the ease of performing it. I give you the details of what is Nadi Shodana, what are..."
url: https://laindiaentusmanos.com/en/nadi-shodana/
date: 2022-11-05
modified: 2025-04-11
author: "Isabel"
image: https://laindiaentusmanos.com/wp-content/uploads/2022/11/nadi-shodana.jpg
categories: ["Wellness"]
tags: ["Pranayama"]]
type: post
lang: en
---

# Nadi Shodana, purifying breathing

***Nadi Shodana*** is one of the favorite ***Pranayamas*** among practitioners because of its immediate relaxing effect and the ease of performing it. I give you the details of what is ***Nadi Shodana***, what are its benefits and how to practice it.

## *Nadi Shodana***.

This [***Pranayama*** ](https://laindiaentusmanos.com/pranayama/)has a direct effect on the two hemispheres of the brain as it stimulates them (increasing their activity) alternately through the breath. ***The Parasympathetic*** nervous system is stimulated by the breath flowing through ***Ida*** (left nostril) and this relaxes the body as well as reducing the heart rate. On the contrary, ***the ***** Sympathetic*** nervous system is stimulated by breathing through ***Pingala*** (right nostril) and this causes an increase in the heart rate. The practice of this Pranayama stimulates both hemispheres and also balances the activity of both providing a **sensation of peace and well-being in our body, mind and spirit**.

## How to practice *Nadi Shodana*.

**Posture:** It is very important to adopt a comfortable posture that allows you to keep your back straight and stretched.  There are multiple postures such as ***sukhasana*** or «easy posture», ***siddhasana*** «perfect posture», ***padmasana*** «lotus posture» or ***vajrasana*** or «diamond posture». For beginners I recommend **the easy posture or diamond posture**.

**Mudra:** We will use the mudra ***Nasagra*** to open and close the nostrils. To perform this mudra we will use the thumb to cover the right nostril, the ring finger to cover the left nostril. The index and middle fingers will remain resting on the palm of the hand or resting on the space between the eyebrows at the level of the ***Ajna*** chakra.

Technique:** **.

- Sit in a **comfortable posture** (sukhasana, siddhasana, padmasana or vajrasana).

- Keep your back straight and your head upright.

- Relax your body, close your eyes and consciously prepare for your practice.

- Practice conscious breathing for 5-10 breath cycles.

- With the right hand use the **Nasagra*** and the left hand can be left on the knee with the **Chin or Jnana***mudra.

- Press-close the right nostril with the thumb and inhale through the left nostril.

- Press-close the left nostril with the ring finger and exhale through the right nostril.

- With the left nostril still closed, inhale through the right nostril.

- Press the right nostril and exhale through the left nostril to complete a cycle.

- Repeat this cycle 10 times

Both inhaling and exhaling should be deep, continuous and relaxed. This breathing should be silent and you should focus on feeling the flow of the breath throughout the process.

For beginners we start with a 1:1 ratio, which means equal time for inhalation and exhalation. With time and experience, this ratio should be increased little by little but maintaining the ratio.

**Retention:** Once the practitioner is intermediate, the retention is added to the practice of*** Nadi Shodana***.

**When the practitioner is intermediate-advanced, the locks or ***«Bhandas »** *are added to the practice of *Nadi Shodana*.

## Precautions

***Nadi Shodana** *should never be done in haste or in a forced manner. Also, it should not be practiced if you have a cold, flu or fever. Always adapt the practice to your ability and if you feel unwell you should stop the practice.

## Benefits

- Increases oxygenation of the body

- Increases vitality and makes you feel more energetic.

- Purifies the energetic channels and chakras eliminating toxins.

- Activates the *Ajna* chakra

- Improves skin tone and radiance

- Balances the Sympathetic and Parasympathetic nervous system

- Calms the mind by reducing anxiety and stress

- Cleanses the respiratory tract and improves the functioning of the lungs

- Reduces high blood pressure, heartburn and other effects of stress

- Stimulates well-being and a sense of peace

- Reduces heart rate

- Improves digestion and absorption of nutrients

- Helps eliminate toxins from the blood

- Helps the relaxation of muscles and mind

I hope you find my article on Nadi Shodana useful and that you benefit from the wonders that Pranayama can do for your health and your life.