Nadi Shodhana:
The What, Why and How

all of yoga podcast · episode 38

In this episode of the All of Yoga Podcast, we’re exploring Nadi Shodhana, also known as alternate nostril breathing.

This is a deceptively simple breathing practice that sits at the intersection of ancient yogic philosophy and modern neuroscience. It’s often taught as a calming technique - but when you understand why it works, you can use it intentionally to support stress regulation, emotional balance, focus, and sleep.

In this episode, I break down:

• what Nadi Shodhana actually is (beyond the technique itself)

• why it has such a powerful effect on the nervous system

• how to practise it in a way that feels supportive, not forced

• when it’s most helpful - and when to adapt it

This is an episode for yoga students, teachers, and anyone curious about using breath as a tool for nervous system resilience.

what is Nadi shodhana?

Nadi Shodhana translates roughly as purification of the channels.

The nadis are described as subtle energy pathways through which prana (life force) flows. While this language comes from yoga philosophy, there’s a helpful parallel in modern terms: the practice appears to influence autonomic nervous system balance, particularly the relationship between the sympathetic (fight/flight) and parasympathetic (rest/digest) branches.

Practically speaking, Nadi Shodhana involves breathing in and out through alternate nostrils in a slow, steady rhythm. But the deeper intention is not control - it’s nervous system regulation, balance and awareness.

what to expect

how breath rate and nasal breathing affect the vagus nerve
why rhythm matters more than depth
how this practice can be useful during stress, anxiety, and mental overload

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