Breath is more than a biological function - it’s a doorway to calm, clarity, and balance.

Nadi Shodhana, also known as alternate nostril breathing, is a centuries-old yogic practice designed to harmonise the left and right hemispheres of the brain, soothe the nervous system, and reset your energy in just minutes.

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Balancing the Left and Right Brain Hemispheres

Our brain has two hemispheres, each responsible for different functions: the left for logical thinking, analytical tasks, and language, and the right for creativity, intuition, and holistic thinking.

When one side dominates, it can lead to imbalance that shows up in overthinking, scattered energy, or emotional overwhelm.

Alternate nostril breathing (Nadi Shodhana) works to harmonise these two hemispheres, creating a sense of mental equilibrium and clarity. By engaging both sides of the body’s energy channels through the breath, this practice encourages the mind to operate in a more integrated, balanced way.

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Understanding the Nadis

In yogic philosophy, nadis are subtle energy channels that carry prana (life force) throughout the body.  A similar philosophy to Traditional Chinese Medicines meridians.

 

The two primary nadis involved in Nadi Shodhana are Ida and Pingala:

• Ida flows along the left side of the body, associated with calming, cooling energy, and the parasympathetic nervous system.

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• Pingala flows along the right side, linked to stimulating, energising energy, and the sympathetic nervous system.

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Alternate nostril breathing helps balance Ida and Pingala, allowing energy to flow freely and harmoniously. This balance not only soothes the nervous system but also enhances mental clarity, emotional resilience, and overall vitality.

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By practicing Nadi Shodhana, it is said you’re literally realigning your internal energy pathways, creating a bridge between body, mind, and breath -  a simple yet profound reset for your nervous system.

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Why Your Breath Matters

Modern life keeps our nervous system in a state of subtle alertness: phones pinging, deadlines looming, and thoughts racing.

 

This sympathetic dominance (your body’s “fight or flight” mode) can lead to stress, mental fog, and even restless sleep. Alternate nostril breathing gently signals safety to your body, inviting your parasympathetic nervous system to activate - the state of relaxation, clarity, and renewal.

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How to Practice Nadi Shodhana

You don’t need special equipment - just a few quiet minutes and a willingness to focus inward.

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Steps:

1. Sit comfortably with a straight spine and relaxed shoulders.

2. Place your right thumb gently over your right nostril and inhale deeply through your left nostril.

3. Close your left nostril with your ring finger, release your right nostril, and exhale slowly.

4. Inhale through the right nostril, then close it with your thumb and exhale through the left nostril.

5. Repeat this cycle for 5–10 rounds, gradually extending as you feel comfortable.

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Benefits of a Daily Practice

• Calms the mind: Reduces racing thoughts and mental fatigue.

• Balances energy: Harmonises the left and right brain hemispheres.

• Supports nervous system resilience: Lowers cortisol, easing stress responses.

• Enhances focus: Clears mental fog and improves clarity for daily tasks.

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Make It a Ritual

Pair your practice with a morning coffee, herbal tea, or a moment of journaling.

Light a candle or play soft music - small intentional cues elevate the experience, making it feel sacred and restorative.

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Alternate nostril breathing is simple, portable, and transformative.

With consistent practice, expect to notice not just a calmer mind, but a body that feels more balanced, centred, and aligned.

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Breathe with intention, and watch the world settle into rhythm around you.