Nadi Shodhana: A Journey into Balance and Breath

Finding Stillness Within: My Journey with Nadi Shodhana

It’s been about six months now since I began practicing Nadi Shodhana – alternate nostril

breathing – and I can honestly say, something subtle but profound has shifted in my inner world.

At first, I was simply curious. I had read that this breathing technique could calm the mind and balance energy. I didn’t expect much. But after just a few days of consistent practice, I noticed a change: my nervous system felt less reactive, my thoughts less scattered. The five minutes I spent in quiet breathing before my meditation or yoga practice became my sacred pause — a gentle arrival into stillness.

Over time, Nadi Shodhana became an anchor in my daily rhythm. Today, I share this breathwork technique in my Yoga Teacher Training in Byron Bay and integrate it into my public yoga classes.

I’ve witnessed how this simple practice can soften a room, clear the mental fog, and bring people back into alignment with themselves.

Whenever life feels overwhelming or my energy feels off, I return to this practice. It’s like tuning an instrument — simple, precise, and deeply effective. Within just a few rounds, the body softens, the mind clears, and we remember: peace is always accessible, even when the world feels loud.

The way of Nadi shodhana

What is Nadi Shodhana?

Nadi Shodhana translates to “clearing of the energy channels” in Sanskrit. It is a foundational pranayama (yogic breathing) practice used to balance the flow of prana — the vital life force — through the nadis, or subtle energy pathways of the body.

According to yogic philosophy, we have thousands of nadis.

The three most important are:

• Ida Nadi (left nostril) – lunar, cooling, feminine

• Pingala Nadi (right nostril) – solar, warming, masculine

• Sushumna Nadi (central channel) – pure awareness, spiritual awakening

  
  

By alternately breathing through each nostril, Nadi Shodhana balances the left and right energies in the body, calms the nervous system, and prepares the mind for meditation, stillness, and clarity. When Ida and Pingala are in harmony, the Sushumna can activate — a subtle but powerful shift in consciousness.

Spiritual and Physical Benefits of Nadi Shodhana

Beyond relaxation, this practice has deep spiritual and physiological effects:

• Activates the parasympathetic nervous system, promoting relaxation

• Balances left and right brain hemispheres

• Clears emotional blockages and stabilizes mood

• Deepens concentration and mental clarity

• Prepares the energetic body for meditation or asana practice

• Creates a moment of presence and inner connection

• 
  

In my classes, I’ve seen how even beginners quickly sense the shift: a feeling of centeredness, of being grounded and light at the same time.

How to Practice Nadi Shodhana – Step-by-Step

You don’t need anything but your breath and a few quiet moments. This pranayama practice is best done seated with an upright spine.

Instructions:

1. Find your seat:

   Sit comfortably with your spine tall. Relax your shoulders. Gently close your eyes.

2. Use Vishnu Mudra:

   With your right hand, fold the index and middle fingers.

   • Use your thumb to close your right nostril.

   • Use your ring finger to close your left nostril.

3. Begin the breath cycle

   • Close the right nostril. Inhale through the left.

   • Close the left nostril. Exhale through the right.

   • Inhale through the right.

   • Close the right nostril. Exhale through the left.

4. Repeat slowly:

   Continue for 5–10 rounds, or up to 5 minutes. Keep the breath calm, slow, and silent.

5. Complete gently:

   After your last exhale through the left nostril, release the hand, and breathe naturally through both nostrils. Rest in stillness.

   
   

When and How to Use Nadi Shodhana

This breath technique is most powerful:

• Before meditation or asana practice

• When feeling stressed or ungrounded

• During emotional overwhelm

• As part of your morning or evening ritual

  
  

You can integrate Nadi Shodhana into your daily life in as little as 3 minutes a day. It’s a simple, sacred tool — always available, always free.

Join Me in Byron Bay

If you're curious to experience Nadi Shodhana in a group setting, you're warmly welcome to join one of our public yoga classes https://www.byronyoga.com/yoga-classes/ here in beautiful Byron Bay.

Breath by breath, we return home to ourselves.

🌿 May your breath guide you inward. May your heart stay soft. May stillness find you — again and again.t for your energy, your mind, and your nervous system.

With love and presence,

your Marie 🤍