How to Practice Nadi Shodhana Pranayama Benefits and Technique

The Ancient Practice of Energy Channel Purification

How to Practice Nadi Shodhana Pranayama (Sanskrit: नाडी शोधन प्राणायाम, literally “channel purification breath control”), universally known as Alternate Nostril Breathing, stands as perhaps the most important pranayama technique in the entire yogic tradition. This deceptively simple practice – alternately breathing through the right and left nostrils while using the fingers to gently close one nostril at a time – creates profound effects that extend far beyond basic breath control.

The technique directly addresses the subtle energy system described in yogic philosophy: 72,000 nadis (energy channels) coursing throughout the body, of which three are paramount – Ida (left channel, lunar energy), Pingala (right channel, solar energy), and Sushumna (central channel, spiritual awakening). When Ida and Pingala become balanced through Nadi Shodhana practice, the dormant Sushumna activates, creating the energetic conditions for meditation to deepen and consciousness to expand beyond ordinary limitations.

What makes this pranayama uniquely powerful is its capacity to simultaneously calm the nervous system while clarifying mental activity. Modern neuroscience confirms what yogis have known for millennia – alternate nostril breathing balances the left and right brain hemispheres, synchronizes logical and intuitive faculties, and activates the parasympathetic “rest and digest” nervous system that counteracts chronic stress. The Hatha Yoga Pradipika, the foundational text of physical yoga, declares that Nadi Shodhana must be practiced before attempting advanced pranayama techniques, as clogged energy channels prevent prana (life force) from flowing freely, restricting the full benefits of breathwork and meditation.

Understanding the Nadis: Energy Channels of the Subtle Body

Before practicing Nadi Shodhana, understanding the nadi system clarifies why this technique is so transformative.

The 72,000 Nadis

Yogic physiology describes 72,000 nadis – subtle energy channels throughout the body that transport prana (vital life force). These are not physical structures visible to anatomy but energetic pathways perceived through yogic practice and inner awareness.

Most of these nadis remain dormant or clogged due to physical toxins, mental impurities, and energetic blockages. When nadis are blocked, prana cannot flow freely, resulting in physical disease, mental agitation, and spiritual stagnation.

Nadi Shodhana specifically targets the purification and activation of these channels. The practice systematically clears obstructions, allowing prana to flow smoothly throughout the body.

The Three Primary Nadis

Of the 72,000 nadis, three are most crucial:

Ida Nadi: The left energy channel, beginning at the left side of the base of the spine and terminating at the left nostril. Ida is associated with:

Lunar energy (cooling, receptive, feminine)
Right brain hemisphere (intuition, creativity, holistic perception)
Parasympathetic nervous system (rest, digestion, healing)
Mental activity, emotional processing
Introspection and inner awareness

Pingala Nadi: The right energy channel, beginning at the right side of the base of the spine and terminating at the right nostril. Pingala is associated with:

Solar energy (heating, active, masculine)
Left brain hemisphere (logic, analysis, sequential thinking)
Sympathetic nervous system (action, alertness, fight-or-flight)
Physical activity, external engagement
Productivity and outward focus

Sushumna Nadi: The central channel running through the interior of the spinal column from the base to the crown of the head. Sushumna represents:

Spiritual awakening and transcendence
The pathway for kundalini energy to rise
Meditative absorption and samadhi states
Balance between all polarities

The Importance of Balance

In ordinary consciousness, Ida and Pingala dominate at different times, creating alternating states. You may notice that one nostril is typically more open than the other, and this naturally switches every 90-120 minutes.

When one channel dominates excessively, imbalance results:

Excessive Ida: Lethargy, depression, overthinking, withdrawal
Excessive Pingala: Agitation, aggression, burnout, restlessness

Sushumna remains dormant unless Ida and Pingala achieve perfect balance. This is the key insight: The central spiritual channel only activates when the left and right channels harmonize.

Nadi Shodhana creates this balance artificially through conscious breath control, training the system to maintain equilibrium naturally. With regular practice, the 90-minute nostril cycle becomes more balanced, and moments of Sushumna activation (equal flow through both nostrils) increase.

The Basic Technique: Step-by-Step Instructions

Nadi Shodhana follows a simple pattern that becomes natural with practice.

Preparation and Posture

Step 1: Find a Comfortable Seated Position

Sit in a comfortable cross-legged position such as Sukhasana (Easy Pose) or Padmasana (Lotus Pose). If these are uncomfortable, sit on a chair with feet flat on the floor and spine erect.

The essential element is an erect spine. The spine should be naturally aligned – not rigid or strained, but lifted and lengthened.

Place a cushion under your hips if needed to elevate them above your knees, reducing strain on the lower back.

Step 2: Relax Your Body

Close your eyes and take several natural breaths. Consciously relax your shoulders, face, and jaw. Keep a gentle smile, which naturally relaxes facial muscles.

Step 3: Position Your Left Hand

Rest your left hand on your left knee with palm facing upward in a receptive gesture. Alternatively, form Chin Mudra by touching the tip of your thumb to the tip of your index finger, with the other three fingers extended.

The Vishnu Mudra: Hand Position

Step 4: Form Vishnu Mudra with Your Right Hand

Fold your right index finger and middle finger toward your palm. These two fingers will rest gently against the fleshy part of your thumb.

Keep your thumb, ring finger, and little finger extended:

The thumb will close the right nostril
The ring finger and little finger together will close the left nostril
The pinkie supports the ring finger, providing stability

Step 5: Position Your Right Hand

Bring your right hand toward your face with your elbow lifted to the side. Rest the tips of your index and middle fingers lightly on the space between your eyebrows (Ajna chakra or third eye).

Alternatively, these two folded fingers can rest gently against your forehead or hang naturally without touching anything.

Your thumb hovers near your right nostril while your ring and little fingers hover near your left nostril.

The Breathing Pattern

The core pattern is simple: Exhale left → Inhale left → Exhale right → Inhale right (repeat).

Step 6: Begin with an Exhalation Through the Left Nostril

Close your right nostril with your thumb. Breathe out gently and completely through your left nostril.

Step 7: Inhale Through the Left Nostril

Keeping the right nostril closed, inhale slowly, smoothly, and deeply through the left nostril. Fill your lungs comfortably without straining.

Step 8: Switch Sides – Exhale Through the Right Nostril

Close your left nostril with your ring and little fingers. Simultaneously release your thumb from the right nostril.

Exhale slowly and completely through the right nostril.

Step 9: Inhale Through the Right Nostril

Keep the left nostril closed. Inhale slowly and deeply through the right nostril.

Step 10: Switch Again – Exhale Through the Left Nostril

Close the right nostril with your thumb. Release the left nostril.

Exhale through the left nostril.

This completes one full round of Nadi Shodhana.

Duration and Rounds

For beginners: Practice 5-9 rounds (about 5 minutes).

For intermediate practitioners: 15-20 rounds (about 10-15 minutes).

For advanced practitioners: 20-30 rounds (about 20-30 minutes).

Remember: Always complete a round by exhaling through the left nostril, ensuring you end where you began.

Key Points for Proper Practice

Breath Quality:

Slow, smooth, and silent
Deep but not strained
Continuous flow without jerking or pausing
Equal length for inhalation and exhalation

Pressure on Nostrils:

Gentle – just enough to close the nostril
Not pressing forcefully against the septum
The nostril should be closed without distorting the nose shape

Mental Focus:

Maintain awareness on the breath flow
Visualize breath traveling up one side of the body and down the other
Keep attention at the point between the eyebrows (Ajna chakra)
Let thoughts pass without engagement

Body Stillness:

Minimal body movement
Spine remains erect throughout
Shoulders stay relaxed
Face remains soft

Physical and Mental Benefits

Nadi Shodhana provides extensive benefits across multiple dimensions.

Nervous System Benefits

Activates the Parasympathetic Nervous System: The alternating pattern stimulates the vagus nerve, shifting the body from “fight or flight” sympathetic dominance to “rest and digest” parasympathetic mode. This activation:

Lowers heart rate and blood pressure
Reduces cortisol (stress hormone) levels
Promotes relaxation and recovery
Enhances immune function

Balances the Autonomic Nervous System: Regular practice creates equilibrium between sympathetic and parasympathetic branches, improving stress resilience and emotional regulation.

Respiratory Benefits

Improves Lung Capacity: The deep, controlled breathing expands lung tissue and strengthens respiratory muscles.

Clears Nasal Passages: The focused breathing through each nostril individually helps clear mucus and improve sinus health.

Enhances Oxygen Circulation: Better breath control improves oxygen delivery to cells and carbon dioxide removal.

Supports Respiratory Health: Regular practice can benefit those with mild respiratory conditions (though precautions apply for severe cases).

Mental and Cognitive Benefits

Reduces Stress and Anxiety: Multiple studies confirm Nadi Shodhana’s effectiveness in lowering anxiety levels, with effects comparable to some anti-anxiety medications but without side effects.

Enhances Focus and Concentration: The practice trains attention and improves ability to concentrate for extended periods.

Balances Brain Hemispheres: The alternating pattern synchronizes left and right brain activity, integrating logical and intuitive faculties.

Improves Mental Clarity: Practitioners report clearer thinking, better decision-making, and reduced mental fog.

Calms Racing Thoughts: The focused attention on breath naturally quiets mental chatter and rumination.

Alleviates Depression: Regular practice shows promise in reducing depressive symptoms by balancing neurotransmitters and improving mood regulation.

Energetic and Spiritual Benefits

Purifies the Nadis: The primary purpose – clearing blockages in the 72,000 energy channels, allowing prana to flow freely.

Balances Ida and Pingala: Harmonizes the lunar and solar energies, creating conditions for Sushumna activation.

Prepares for Meditation: The calmed mind and balanced energy make deeper meditation states accessible.

Awakens Sushumna Nadi: Advanced practitioners report moments when breath flows equally through both nostrils – indication that the central spiritual channel has opened.

Supports Kundalini Awakening: Though Nadi Shodhana alone doesn’t awaken kundalini, it creates the purified channel necessary for safe kundalini rising.

Physiological Benefits

Regulates Blood Pressure: Regular practice can help normalize both high and low blood pressure.

Balances Hormones: The practice affects the pineal gland, which regulates hormones including melatonin and controls circadian rhythms.

Improves Cardiovascular Health: Reduced heart rate and blood pressure lower cardiovascular disease risk.

Enhances Sleep Quality: Evening practice activates relaxation responses that improve sleep onset and depth.

Supports Digestive Function: Parasympathetic activation enhances digestive processes and nutrient absorption.

Best Times and Optimal Conditions for Practice

When and where you practice Nadi Shodhana significantly affects results.

Optimal Times of Day

Morning Practice:

Purifies mind and body for the day ahead
Balances energy before engaging with daily activities
Traditionally practiced after waking and morning hygiene
Begin with the left nostril in the morning

Evening Practice:

Releases accumulated stress from the day
Prepares nervous system for restful sleep
Calms mental activity before bed
Begin with the right nostril in the evening (“right at night”)

Before Meditation:

Creates optimal internal conditions for deeper meditation
Balances energy and calms mind
Can be practiced at any time as preparation

Anytime During Stress:

As an immediate stress-relief tool
Quick 5-minute sessions can reset nervous system
Effective during work breaks or transitions

Environmental Conditions

Empty Stomach: Always practice on an empty stomach – at least 2-3 hours after eating. Full stomach interferes with breathing and energy flow.

Empty Bladder: Use the restroom before practice to avoid discomfort and distraction.

Clean, Well-Ventilated Space: Practice in a space with fresh air, away from pollution or strong odors.

Quiet Environment: Minimize external distractions to support inward focus.

Comfortable Temperature: Not too hot or cold – moderate temperature supports practice.

Integration with Other Practices

Within a Complete Yoga Session:

Warm-up or light physical movement
Asana (physical postures)
Nadi Shodhana Pranayama
Meditation
Savasana (final relaxation)

As Standalone Practice:

Can be practiced independently at any suitable time
Especially useful for those with limited time for full yoga sessions
Effective as a daily maintenance practice

Contraindications and Precautions

While generally safe, certain conditions require caution or modification.

Who Should Not Practice Nadi Shodhana

Individuals with Severe Respiratory Issues:

Active asthma attacks or severe COPD
Chronic sinusitis or severe nasal congestion
Any condition causing breathing difficulty

Recommendation: Consult healthcare provider before beginning; start with very gentle practice if cleared.

People with High Blood Pressure or Heart Conditions:

Should NOT practice with breath retention
Can practice basic Nadi Shodhana without retention
Should work under qualified instructor guidance

Recommendation: Practice only the basic technique without kumbhaka (breath retention).

During Acute Illness:

Cold, flu, fever
Active infections
Severe fatigue or weakness

Recommendation: Resume practice after full recovery.

Recent Surgery Patients:

Any recent abdominal, chest, or head surgery
Until cleared by healthcare provider

Special Populations

Pregnant Women:

Can practice basic Nadi Shodhana without retention
Should work with prenatal yoga instructor
Avoid any breath retention or forced breathing

During Menstruation:

Traditional Ayurvedic texts recommend avoiding all pranayama with retention during menstruation
Basic practice without retention is generally acceptable

High Vata Individuals or Those with Anxiety Disorders:

Should not practice with retention until stability is established
Very gentle practice without retention is beneficial
Should work with experienced teacher

When to Stop Practice

Discontinue immediately if you experience:

Dizziness or lightheadedness
Shortness of breath or gasping
Chest pain or heart palpitations
Nausea or headache
Increased anxiety or panic
Excessive strain or discomfort

These symptoms indicate improper technique or that the practice is unsuitable at this time.

Advanced Variations and Techniques

Once basic Nadi Shodhana is mastered, advanced variations deepen the practice.

With Breath Retention (Kumbhaka)

Only after 3+ months of daily basic practice should retention be introduced.

Antara Kumbhaka (retention after inhalation):

Inhale through left nostril
Close both nostrils and hold the breath
Exhale through right nostril
Inhale through right nostril
Close both nostrils and hold
Exhale through left nostril

Bahya Kumbhaka (retention after exhalation):

More advanced – practice only under guidance

Benefits of retention:

Enhanced lung capacity
Deeper mental focus
Intensified energy flow
Greater purification effects

Critical warnings:

Never force retention
Stop if any strain develops
Absolutely contraindicated for those with heart conditions or high blood pressure
Can cause nervous system and dosha imbalance if practiced prematurely

Ratio Breathing

Advanced practitioners explore specific ratios between inhalation, retention, and exhalation.

Common ratios:

1:1:1 – Equal inhalation, retention, and exhalation (e.g., 4:4:4 counts)
1:4:2 – The classical ratio: Inhale for 4, retain for 16, exhale for 8
1:2 – Inhale for 4, exhale for 8 (without retention, suitable for calming)
1:1:2 – Inhale for 4, retain for 4, exhale for 8

Customizing ratios:

Should be comfortable without strain
Gradually extended over months/years
Requires qualified teacher guidance

With Bandhas and Mudras

Jalandhara Bandha (throat lock):

Applied during breath retention
Chin lowered toward chest
Intensifies energetic effects
Should only be practiced under expert guidance

Mula Bandha (root lock):

Gentle engagement of pelvic floor
Seals energy at the base
Supports upward prana flow

Chin Mudra enhancement:

Thumb and index finger touching while practicing
Enhances energy circuit

Visualization and Energy Awareness

Pathway Visualization:

Imagine breath traveling up the left side of the body from pelvic floor to crown during left nostril inhalation
Visualize breath descending the right side from crown to pelvic floor during right nostril exhalation
Creates stronger energetic effect

Chakra Awareness:

Advanced practitioners move awareness through each chakra with the breath
Combines Nadi Shodhana with chakra meditation

Mantra Integration:

Some traditions add bija mantra repetition with the breath
Further purifies nadis at subtle level

Common Mistakes and How to Avoid Them

Being aware of common errors improves practice quality.

Technical Mistakes

Forceful Breathing:

Problem: Breathing too hard or fast creates tension
Solution: Keep breath slow, smooth, and gentle – you should barely hear it

Unequal Breath Lengths:

Problem: Inhaling longer than exhaling or vice versa
Solution: Consciously match inhalation and exhalation duration

Excessive Nostril Pressure:

Problem: Pressing too hard distorts nose shape and creates discomfort
Solution: Use minimal pressure – just enough to seal the nostril

Tense Shoulders and Face:

Problem: Holding tension in upper body
Solution: Regularly scan body and consciously relax; maintain gentle smile

Collapsed Spine:

Problem: Slumping forward reduces breath capacity and energy flow
Solution: Sit on cushion if needed; maintain natural spinal curves

Mental Mistakes

Forcing Concentration:

Problem: Trying too hard to focus creates mental tension
Solution: Gently return attention to breath when it wanders; be patient

Impatience with Results:

Problem: Expecting immediate transformation
Solution: Trust the cumulative benefits of consistent practice

Irregular Practice:

Problem: Practicing sporadically prevents establishing rhythm
Solution: Commit to daily practice, even if only 5 minutes

Practice Progression Mistakes

Rushing to Advanced Techniques:

Problem: Adding retention or ratios prematurely
Solution: Master basic technique for 3+ months before adding complexity

Practicing When Ill:

Problem: Continuing practice during cold/flu
Solution: Rest during acute illness; resume after recovery

Skipping Preparation:

Problem: Beginning without settling into seated position
Solution: Take a few natural breaths to settle before starting formal practice

Creating a Sustainable Daily Practice

Consistency transforms Nadi Shodhana from technique to lifestyle.

Building the Habit

Start Small:

Begin with just 5 minutes daily
Success with small commitment builds confidence
Gradually extend duration over weeks/months

Same Time, Same Place:

Establish a specific time (morning and/or evening)
Create a dedicated practice space
Consistency triggers automatic habit formation

Track Your Practice:

Keep a simple log of daily practice
Note duration and any observations
Seeing progress motivates continuation

Deepening the Practice

Increase Duration Gradually:

Add 1-2 minutes per week
Work toward 15-20 minute sessions
Advanced practitioners may do 30+ minutes

Refine Technique:

Pay attention to breath quality – smoother, longer, more subtle
Develop sensitivity to energy movement
Notice which nostril dominates at different times

Integrate with Lifestyle:

Use as stress-management tool during the day
Practice before important meetings or events
Teach to family members for shared practice

Maintaining Long-Term Practice

Find Community:

Join yoga classes where pranayama is taught
Connect with other practitioners
Consider working with a teacher periodically

Refresh Motivation:

Revisit why you started the practice
Notice benefits that have manifested
Read yogic texts about pranayama

Allow Flexibility:

Some days practice will feel easier than others
Adjust duration as needed rather than abandoning practice
Return to basics when feeling stuck

Frequently Asked Questions

What’s the difference between Nadi Shodhana and Anulom Vilom?

Many yoga traditions use these terms interchangeably to describe alternate nostril breathing. However, some schools make subtle distinctions. Nadi Shodhana typically refers to the basic alternating pattern without breath retention, while Anulom Vilom may include retention (kumbhaka) between inhalation and exhalation. In Anulom Vilom, you might inhale through the left nostril, hold the breath with both nostrils closed, then exhale through the right. For practical purposes, most modern yoga teachers treat them as the same fundamental technique, with retention being an advanced variation rather than a defining difference. When learning, focus on mastering the basic alternating pattern first, regardless of which name your teacher uses.

Can I practice Nadi Shodhana if I have a cold or congested nose?

No, you should not practice Nadi Shodhana when experiencing nasal congestion, active cold, flu, or sinus infection. The blocked passages prevent proper breath flow, making the technique impossible to perform correctly and potentially spreading infection deeper into the sinuses. Wait until your nasal passages are clear before resuming practice. During recovery from illness, you can practice simple deep breathing through both nostrils together, but avoid alternate nostril breathing until fully recovered. If you have chronic mild congestion, very gentle practice may be acceptable, but consult a qualified yoga teacher or healthcare provider first. The practice should never involve forcing breath through blocked passages.

How long should I practice before adding breath retention?

The traditional guideline is to practice basic Nadi Shodhana daily for at least 3 months before introducing any breath retention. This period allows your nervous system, respiratory system, and energy channels to adapt gradually. Practicing retention prematurely can cause imbalance in the mind, nervous system, and doshas. Even after three months, breath retention should be introduced very gradually under the guidance of an experienced teacher. Start with just 1-2 seconds of retention and increase by 1 second per week. Those with high blood pressure, heart conditions, anxiety disorders, or high Vata should never practice with retention. For many practitioners, the basic technique without retention provides all necessary benefits and remains the primary practice indefinitely.

Which nostril should I start with?

Traditional guidance suggests beginning with the left nostril in the morning and the right nostril in the evening. The maxim “right at night” helps you remember. This aligns with natural energy cycles – left nostril (Ida) breathing is cooling and calming, appropriate for evening, while right nostril (Pingala) breathing is energizing and warming, appropriate for morning. However, more advanced practitioners may begin by exhaling through whichever nostril is currently passive (less dominant). If you’re uncertain, simply start with the left nostril regardless of the time – this is always acceptable. The most important element is maintaining the consistent alternating pattern throughout the practice, not which side you begin with.

Can Nadi Shodhana help with anxiety and sleep problems?

Yes, substantial research confirms Nadi Shodhana’s effectiveness for both anxiety and sleep disorders. For anxiety, the practice activates the parasympathetic nervous system, reducing cortisol levels and calming the stress response. Studies show effects comparable to some anti-anxiety medications but without side effects. Regular practice (even just 5-10 minutes daily) significantly reduces anxiety symptoms within 2-4 weeks.

For sleep issues, evening practice 30-60 minutes before bed prepares the nervous system for rest. The calmed mind and balanced energy facilitate falling asleep faster and sleeping more deeply. Many practitioners report that chronic insomnia improves markedly with consistent evening Nadi Shodhana practice. However, this should complement, not replace, professional treatment for severe anxiety disorders or sleep disorders.

Is there a specific hand position I must use?

The traditional hand position is Vishnu Mudra – right hand with index and middle fingers folded, using thumb for right nostril and ring-pinky fingers for left nostril. However, you can use your left hand if right hand is injured or uncomfortable. Some practitioners use index finger instead of ring-pinky fingers for closing the left nostril. The essential requirements are: comfortable hand position that you can maintain steadily, ability to fully seal each nostril, and minimal pressure on the nose.

Left-handed practitioners may naturally prefer using their left hand – this is perfectly acceptable. What matters most is that you can breathe smoothly through each nostril when open and completely seal it when closed, without strain or discomfort. Experiment to find what works best for your anatomy and comfort.

Can children practice Nadi Shodhana?

Yes, children can practice Nadi Shodhana, and it offers wonderful benefits for focus, emotional regulation, and stress management. However, the practice should be age-appropriate. Children 8 and older can typically learn the full technique, though sessions should be shorter (3-5 minutes). For younger children (5-7), simplified versions work better – perhaps just breathing awareness or very brief alternate nostril practice presented as a game.

Never include breath retention for children – only the basic alternating pattern. Parents should practice alongside children, making it a shared family activity. Children with ADHD often benefit significantly from regular Nadi Shodhana, as it trains attention and calms hyperactivity. Introduce gently, keep sessions short, and make it enjoyable rather than forced.

What’s the ideal duration for daily practice?

For beginners, 5 minutes daily is sufficient to establish the habit and begin experiencing benefits. For intermediate practitioners, 10-15 minutes (approximately 15-20 rounds) provides substantial effects. Advanced practitioners often practice 20-30 minutes or longer. However, consistency matters more than duration – 5 minutes daily is far more beneficial than 30 minutes once a week. The Hatha Yoga Pradipika recommends practicing twice daily – morning and evening.

If you can only practice once daily, choose morning for energizing effects or evening for calming effects based on your needs. As your practice deepens, you may naturally want to extend duration. Listen to your body and gradually increase time rather than forcing long sessions prematurely. Quality of attention and smoothness of breath matter more than total minutes.

The Path to Purification

Nadi Shodhana transcends mere breathing exercise to become a profound practice of inner purification. Every time you alternate breath between nostrils, you’re not just moving air but consciously directing prana through subtle energy channels that modern anatomy doesn’t recognize but yogic experience has mapped for millennia.

The practice offers something rare in modern wellness culture: a technique that is simultaneously simple enough for complete beginners yet deep enough to occupy advanced practitioners for decades. The five-minute beginner experiencing reduced anxiety and the 30-year practitioner entering Sushumna-activated meditation are engaging the same fundamental pattern, simply at different depths.

What makes Nadi Shodhana particularly valuable for contemporary life is its dual action – it provides immediate stress relief that you can feel within minutes, while simultaneously creating long-term energetic purification that supports spiritual awakening. In a culture demanding instant results, this practice delivers both quick benefits and profound transformation.

The Hatha Yoga Pradipika’s insistence that Nadi Shodhana must precede all advanced pranayama reveals ancient wisdom: before attempting complex breathing techniques, purify the channels themselves. This principle extends beyond yoga – before pursuing ambitious goals, establish fundamental balance.

Perhaps most significantly, Nadi Shodhana demonstrates that the path to transcendence passes through the body, not around it. By consciously working with breath and subtle energy, using fingers to direct airflow, alternating between nostrils – these physical actions create conditions for consciousness to expand beyond physical limitations. The mundane becomes sacred; breathing becomes prayer; technique becomes transformation.

About the Author

Anjali Deshmukh – Historian & Scholar of Ancient Indian Civilization

Anjali Deshmukh is a renowned historian specializing in ancient Indian history, Hindu philosophy, and the decolonization of historical narratives. With a Ph.D. from Banaras Hindu University, his research focuses on Vedic traditions, temple architecture, and re-examining Indian history through indigenous frameworks rather than colonial perspectives. He has published extensively in academic journals and authored books on Hindu civilization’s contributions to world knowledge systems. Anjali Deshmukh is committed to presenting authentic, evidence-based accounts of India’s spiritual and cultural heritage.