✨ Overview

Nadia Shodhana is a foundational pranayama technique that clears subtle energy channels (nadis), steadies the nervous system, and cultivates deep mental clarity.

This rhythmic, alternate-nostril breath helps balance the doshas, soothe emotional intensity, and prepare the mind for reflection and meditation—making it especially beneficial during a cleanse.

🌟 Benefits

• Balances the nervous system (sympathetic and parasympathetic)

• Calms the mind and reduces anxiety and stress

• Promotes mental clarity and emotional stability

• Purifies the nadis (subtle energy channels)

• Balances ida and pingala nadis (left/right energy flows)

• Improves focus and concentration

• Supports restful sleep

• Regulates prana (vital life force)

• Balances both hemispheres of the brain

• Gently supports respiratory health

• Ideal before meditation or sleep

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   ⚠️ Contraindications

•  Severe nasal congestion or blockage (wait until clear)

• Very low blood pressure (go gently)

• Acute respiratory infections (like sinus infection or flu)

• Recent nasal surgery

•  Extreme fatigue or depletion (adjust duration/intensity)

  🔹 Note: Nadi Shodhana is generally safe for most people when done gently and without breath retention (kumbhaka). Caution should be taken if retention is added or if the breath becomes strained.

🔥 Dosha Considerations

• Vata — Very calming: keep breath slow, stay warm, and avoid retention

• Pitta — Cooling and grounding: best practiced in the shade or cooler times

• Kapha — Helpful for clearing heaviness: may gently incorporate short breath retentions if comfortable

🧘‍♀️ How to Practice

Step 1: Find Your Seat
Sit comfortably with your spine upright, shoulders relaxed, and jaw soft. Rest one hand in your lap, the other near your nose (using Vishnu Mudra or simple thumb + finger position).

Step 2: Inhale Left
Gently close the right nostril with your thumb. Inhale slowly and deeply through the left nostril.

Step 3: Exhale Right
Close the left nostril with your ring finger, release the right nostril, and exhale through the right.

Step 4: Inhale Right
Inhale now through the right nostril.

Step 5: Exhale Left
Switch again, exhale through the left nostril. This completes one round.

✨ Continue for 5–10 rounds, or about 5–10 minutes, breathing slowly and evenly.

🌿 Pro Tips

• Keep the breath soft, quiet, and effortless—no need to force or retain it.

• Sit in a space where you feel calm and undisturbed.

• Practice on an empty stomach, ideally in the morning or before meditation.

• If one nostril feels blocked, breathe gently and allow it to clear naturally over time.

🧘‍♂️ Final Thought

Pranayama is more than a technique—it’s a sacred bridge between body, breath, and consciousness.

Let Nadi Shodhana be your invitation to return inward…
To soften the mind, balance your energy, and settle into presence.

🎥 Watch the video above to follow along in real time.