Two channels, one breath
नाड़ी शोधन means, simply, the cleaning of the channels. You breathe in through one nostril, out through the other, then reverse — slowly, gently, with the fingers guiding the flow.
The two nostrils are not the same. The left feeds इडा, the cooling, parasympathetic-leaning channel. The right feeds पिंगला, the heating, sympathetic-leaning one. By alternating, you balance the two — and when they balance, the central channel सुषुम्ना can open.
why it mattersThe body listens to the breath
Studies of alternate-nostril breathing show measurable drops in blood pressure, slower heart rate, lower cortisol — all within ten minutes. The breath is the one part of the autonomic nervous system you can take hold of directly, and this is the most efficient way to take hold.
how to practiseFive minutes to begin
Sit comfortably. Spine easy, shoulders relaxed. With the right hand, fold the index and middle finger toward the palm. Thumb closes the right nostril; ring finger closes the left.
Close the right. Inhale slowly through the left, count of four. Close the left, open the right. Exhale slowly through the right, count of four. Inhale right, four. Close right, open left. Exhale left, four. That is one round.
Five to ten minutes. No breath-holding when you're new. The whole practice should feel like settling, never strain.
Change the breath, and the state behind it changes too.
Nadi Shodhana — the simple version