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Nadi Shodhana

 

Alternate Nostril Breathing – “Balance the Breath, Calm the Mind”

Nadi Shodhana translates to “channel purification”, referring to the energetic pathways (nadis) through which life force (prana) flows. This gentle breathing technique involves alternating inhalation and exhalation through each nostril using the fingers to close one side at a time. It’s widely used in traditional yoga to bring balance between the left and right sides of the body, calm the nervous system, and focus the mind.

For people with COPD, Nadi Shodhana can be deeply centering when practiced without breath retention and at a gentle pace. It slows the respiratory rate, helps clear the nasal passages, and shifts the body into a more relaxed state. It’s best used as a mental and emotional balancing tool, and is not recommended during active breathlessness.

Step-by-Step Instructions

 

Practice seated comfortably with a tall spine. Have tissues nearby in case the nostrils need clearing first.

 

Step 1: Sit and Prepare

Sit upright with a long spine. Relax the shoulders and face. Place the left hand on your lap. Bring the right hand into Vishnu Mudra (fold the first two fingers down, leaving thumb and ring finger extended). If that’s uncomfortable, you can use thumb and index finger instead.

 

Step 2: Exhale and Begin

Close the right nostril with your thumb and exhale gently through the left nostril.

 

Step 3: Inhale Left

Inhale slowly through the left nostril. Breathe deeply but gently, no need to fill the lungs completely.

 

Step 4: Switch and Exhale Right

Close the left nostril with your ring finger, release the thumb from the right nostril, and exhale through the right.

 

Step 5: Inhale Right

Inhale slowly through the right nostril, then switch again: close the right nostril with your thumb.

 

Step 6: Exhale Left

Release the ring finger and exhale through the left nostril.

 

That completes one full round.

Repeat for 3 to 5 rounds, increasing to 10 as comfort allows. Keep the breath even, slow, and relaxed, with no holding or strain.

Practice Tips

  • Practice only when nasal passages are clear

  • Do not force the breath or hold it, especially with COPD

  • Use a tissue before starting if one side feels blocked

  • Go slowly — this is more about balance than depth

  • If you feel dizzy or short of breath, return to natural breathing

 

Reflection

  • Which side felt easier or more open?

  • Did your mind become quieter or more focused?

  • How do you feel now compared to before you began?

References

  1. Pal GK, Velkumary S, Madanmohan. Effect of short-term practice of breathing exercises on autonomic functions in normal human volunteers. Indian J Med Res. https://pubmed.ncbi.nlm.nih.gov/14597758/

  2. Telles S, Raghuraj P, Arankalle D, Naveen KV. Immediate effect of alternate nostril breathing on autonomic variables. Indian J Physiol Pharmacol. https://pubmed.ncbi.nlm.nih.gov/19642734/

  3. National Center for Complementary and Integrative Health. Yoga: What You Need to Know.https://www.nccih.nih.gov/health/yoga-what-you-need-to-know

 

Disclaimer:

The movement and breathing practices shared on this page are for general informational and educational purposes only. They are not intended as medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before beginning any new exercise program, especially if you have COPD or other medical conditions. Stop immediately if you experience pain, dizziness, or shortness of breath.

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