HomeMeditation & SleepWhat is Nadi Shodhan Pranayama

What is Nadi Shodhan Pranayama

In the bustling world we live in, seeking a moment of tranquility can often feel like an unattainable luxury. However, within the realm of ancient yogic practices, there exists a technique that offers a path to calmness and well-being. Nadi Shodhan Pranayama, also known as Alternate Nostril Breathing, may seem a bit unconventional at first glance, but its potential to bestow a myriad of health benefits makes it an invaluable tool for modern life.

Nadi Shodhan Pranayama, a Sanskrit term that translates to “subtle energy clearing breathing technique,” has its roots deeply embedded in the ancient traditions of India. This practice introduces us to the art of conscious breathing, providing three distinct modes: right nostril breathing, left nostril breathing, and alternate nostril breathing. The essence of this technique revolves around covering one side of the nose while breathing through the open nostril, a seemingly simple yet profoundly impactful process.

While Nadi Shodhan Pranayama may have its origins in centuries-old wisdom, its credibility and effectiveness have been thoroughly examined and acknowledged by the modern medical community. Numerous studies have provided compelling evidence of the benefits it brings to our physical and mental well-being.

Research discovered that engaging in Nadi Shodhan Pranayama for just 30 minutes could enhance verbal and spatial task performance. This finding underscores the technique’s potential to boost cognitive function and mental clarity.

Furthermore, a study investigated the impact of Nadi Shodhan Pranayama on metabolism. The results were encouraging, revealing its ability to optimize metabolic function, potentially aiding in weight management and overall health.

Beyond its cognitive and metabolic benefits, Nadi Shodhan Pranayama has the power to create a sense of tranquility and relaxation. Various studies have shown that this practice can reduce heart rate, lower blood pressure, and decrease respiratory rate. These physiological changes indicate an increase in parasympathetic nervous system activity, the body’s natural response for relaxation and restoration.

Nadi Shodhan Pranayama, the “subtle energy clearing breathing technique,” bridges the ancient wisdom of yoga with the demands of contemporary life. With a wealth of scientific evidence supporting its benefits, this practice offers a sanctuary of calmness in the whirlwind of our daily routines. By incorporating Nadi Shodhan Pranayama into our lives, we can embark on a journey toward improved cognitive function, enhanced metabolism, and a profound sense of relaxation. It’s time to embrace the power of conscious breathing and unlock the doors to well-being that Nadi Shodhan Pranayama graciously offers to all who seek it.


Block, Richard A., et al. “Unilateral nostril breathing influences lateralized cognitive performance.” Brain and cognition 9.2 (1989): 181-190.

Dhungel, K. Upadhyay, et al. “Effect of alternate nostril breathing exercise on cardiorespiratory functions.” Nepal Med Coll J 10.1 (2008): 25-27.

Telles, Shirley, R. Nagarathna, and H. R. Nagendra. “Breathing through a particular nostril can alter metabolism and autonomic activities.” Indian Journal of Physiology and Pharmacology 38 (1994): 133-133.