Nadi Shodhana
Pranayama Timer
Alternate nostril breathing with precise ratio guidance, pacing cues, and sacred audio.
NADI SHODHANA
नाडी शोधन प्राणायाम
So Hum guides inhale and exhale, Om gives a soft sacred chant cue, and Singing Bowl alternates two gentle tones so you can switch breath with eyes closed.
What is Nadi Shodhana?
Nadi Shodhana (Sanskrit: नाडी शोधन), also known as Alternate Nostril Breathing, is a powerful practice that purifies the subtle energy channels of the mind-body organism.
In Yogic philosophy, the left nostril corresponds to Ida Nadi (lunar, feminine, calming energy) and the right nostril to Pingala Nadi (solar, masculine, activating energy). By consciously alternating the breath, we bring these forces into perfect balance.
The internal retention (Antar Kumbhaka) maximizes oxygen assimilation and prana absorption, while the external retention (Bahya Kumbhaka) brings the mind into a state of profound stillness.
Benefits of Practice
Brain Balance
Synchronizes the two hemispheres of the brain, improving focus and inducing a deep state of calm.
Nervous System
Shifts the body out of fight-or-flight (sympathetic) and into rest-and-digest (parasympathetic).
Emotional Stability
Clears emotional blockages, reduces anxiety, and creates a profound sense of inner peace.
Respiratory Health
Strengthens the lungs, improves oxygenation, and clears toxins from the respiratory system.
Toxin Clearance
Deep rhythmic breathing eliminates stale air and toxins, purifying the blood and body.
Spiritual Preparation
Balances vital energies (Prana), preparing the mind for deep meditation and higher awareness.
The Three Nadis
Ida Nadi
The lunar channel ending at the left nostril. Represents cool, calming, feminine energy governing the right brain and parasympathetic nervous system.
Sushumna Nadi
The central channel along the spine. When Ida and Pingala are perfectly balanced, Prana enters Sushumna, awakening spiritual consciousness.
Pingala Nadi
The solar channel ending at the right nostril. Represents warm, activating, masculine energy governing the left brain and sympathetic nervous system.
Traditional Breathing Ratios
| Level | Ratio (In:Hold:Out:Hold) | Seconds | Description |
|---|---|---|---|
| Beginner 1 | 1:0:1:0 | 4 : 0 : 4 : 0 | Equal inhale and exhale, no retention. Builds basic lung capacity. |
| Beginner 2 | 1:1:1:0 | 4 : 4 : 4 : 0 | Introduces internal breath retention (Antar Kumbhaka). |
| Intermediate 1 | 1:2:2:0 | 4 : 8 : 8 : 0 | Extended retention and exhale for deeper nervous system calming. |
| Intermediate 2 | 1:2:2:1 | 4 : 8 : 8 : 4 | Introduces external breath retention (Bahya Kumbhaka). |
| Advanced (Classical) | 1:4:2:0 | 4 : 16 : 8 : 0 | The traditional text ratio. Maximizes prana absorption. |
| Mastery | 1:4:2:1 | 4 : 16 : 8 : 4 | Full mastery incorporating both internal and external retentions. |
Practice Guidelines
- Best on an empty stomach — early morning (Brahmamuhurta) or evening.
- Sit with a straight spine, relaxed shoulders, and closed eyes.
- Use Vishnu Mudra with your right hand (fold index and middle fingers).
- Always start by exhaling fully, then inhale through the left nostril.
- Breath should be smooth, silent, and effortless — never force retention.
- End with an exhale through the left nostril to complete the cycle.
Contraindications
- Breath Retention — avoid with high blood pressure, heart conditions, or pregnancy. Use 1:0:1:0.
- Do not practice during fever or completely blocked nasal passages.
- If dizzy, lightheaded, or anxious — stop immediately and return to normal breathing.
- Consult a qualified yoga teacher or doctor for 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 2