Nadi Shodhana (Alternate Nostril Breathing)

Wellness Disclaimer / अस्वीकरण: The yogic practices, mudras, and breathing techniques presented here are rooted in classical tradition and intended solely for educational, wellness, and holistic lifestyle purposes. They do not constitute medical advice, diagnosis, or treatment. Always consult a qualified physician or healthcare specialist before starting any physical regimen, particularly if you have pre-existing medical conditions, chronic illnesses, or are pregnant. Practice mindfully within your body's comfortable limits.

Scriptural Pramana

Hatha Yoga Pradipika 2.7

बद्धपद्मासनो योगी प्राणं चन्द्रेण पूरयेत् । धारयित्वा यथाशक्ति भूयः सूर्येण रेचयेत् ॥

baddha-padmāsano yogī prāṇaṁ candreṇa pūrayet | dhārayitvā yathā-śakti bhūyaḥ sūryeṇa recayet ||

Seated in Padmasana, let the yogi inhale prana through the left nostril (Chandra), retain according to capacity, and exhale through the right (Surya).

Classical Kumbhaka Ratios (Inhale : Hold : Exhale)

Sama Vritti (1:0:1:0)

Inhale: 4s • Hold: 0s • Exhale: 4s

Calming Flow (1:0:2:0)

Inhale: 4s • Hold: 0s • Exhale: 8s

Classical Kumbhaka (1:1:1:0)

Inhale: 4s • Hold: 4s • Exhale: 4s

Advanced Kumbhaka (1:2:2:0)

Inhale: 4s • Hold: 8s • Exhale: 8s

Step-by-Step Practice Method

Sit in Sukhasana, spine tall
Right hand in Vishnu mudra (fold index and middle fingers)
Close right nostril with thumb, inhale left
Close left nostril with ring finger, exhale right
Inhale right, close, exhale left — this is one round
Practice 9-12 rounds

Physiological & Mental Benefits

Mind & Autonomic Tone

Balances left and right brain hemispheres, calms anxiety, improves clarity

Body & Vitality

Regulates autonomic nervous system, improves respiratory function

Precautions & Contraindications

Cold Congestion Severe
Nosebleed

Classical 4-Phase Kumbhaka Pacer & Studio Audio