Nadi Shodhana: Recent Studies Confirm the Substantial Benefits of This Ancient Breathing Technique

Mali Arwyn
6 days ago
3 min read

What is Nadi Shodhana?

Nadi Shodhana refers to the practice of alternate nostril breathing (ANB) as described in Sanskrit texts on Hatha Yoga dating back to the 15th century. According to yogic philosophy, it cleanses the body, improving physical health and mental clarity. (1) Recent medical studies indicate that it improves blood pressure, lung function, sleep quality, cognitive performance and more. Best of all, it’s easy to do.

Clinical Evidence:

A 2016 study at Santosh Medical College set out to measure the effects of yogic nostril breathing on memory. Participants were tested using the Wechsler Adult Intelligence Scale (WAIS) before and after 45 minutes of intervention. Subjects scored higher in every category after ANB. (2)

Researchers in Bangladesh studied the cardiorespiratory effects of four weeks of ANB on healthy young adults. The experimental group practiced ANB for ten minutes a day between 2017 and 2018. The results showed improvements in blood pressure, pulse, lung capacity and lung function. (3)

In 2020, women at Vinayaka Mission’s Research Foundation were evaluated for lung function before and after 12 weeks of ANB, 30 minutes a day, five days a week. Researchers measured five standard parameters—FEV1, FVC, FEV1/FVC, PEFR, and MVV. Respiratory performance was improved in every category. (4)

The effect of ANB on the sleep quality and fatigue levels of nursing students was the subject of a 2021 study in Egypt. Results, based on the Iowa Fatigue Scale, indicated that regular

practice of alternate nostril breathing decreased fatigue. Participants also reported improved quality of sleep. (5)

The results of a 2024 study showed that ANB increases the body’s oxygen consumption (VO2) and carbon dioxide production (VCO2). VO2 and VCO2 are indicators of cardiorespiratory fitness and metabolic activity. Higher values mean the body is using oxygen and expelling waste more efficiently. (6)

This year, researchers in Turkey evaluated the effect ANB had on migraine frequency, severity and disability. All participants had a migraine diagnosis based on ICD-10 criteria. Test subjects were asked to practice ANB three times daily for three months. The results were measured using the Migraine Disability Assessment Scale (MIDAS). Participants who did ANB had a significant reduction in attack frequency, as well as in associated disability.

The studies done have not been extensive, and research is ongoing. Yogic practices, such as pranayama (the practice of consciously controlling and regulating breath), are not meant to replace medical care, but they are a safe way to support well-being and favorable health.

How to do Nadi Shodhana (Alternate Nostril Breathing)

Body Position: Sit in a comfortable, upright position. Your spine should be straight, your body relaxed.
Hand Position: The right thumb will be used to close the right nostril, the right ring finger to close the left. The index and middle fingers may rest on the forehead, or fold toward the palm.
To begin, press your thumb against the right nostril and inhale deeply through the left. Release the right nostril, press the ring finger against the left, and exhale through right. Next, inhale through the right nostril, close it with thumb, release left nostril and exhale. Repeat the cycle for five to fifteen minutes, maintaining equal length inhalations and exhalations.

References

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