What the Research Says About Nadi Shodhana (Alternate Nostril Breathing)

Introduction

Nadi Shodhana, or alternate nostril breathing, is a classical yogic technique traditionally described as balancing the body’s energy channels (nadis). In modern terms, it’s a breath regulation practice involving alternate airflow through the left and right nostrils in a controlled rhythm.

While the energetic framework remains meaningful in many yoga traditions, recent studies have begun investigating the physiological and cognitive effects of this practice.

Practicing alternate nostril breathing

This article outlines key findings and explains why Nadi Shodhana may be a valuable practice, for teachers, students, and anyone looking to understand breathwork in practical, evidence-informed terms.

1. Cardiovascular and Autonomic Effects

Several studies suggest that Nadi Shodhana supports the autonomic nervous system — the part of the body that regulates stress responses, heart rate, and digestion.

Research findings include:

• Increases in heart rate variability (HRV), a marker of vagal tone and resilience

• Reductions in systolic blood pressure and pulse rate

• Shifts toward parasympathetic dominance (rest-and-digest or relaxed state) after just 15 minutes of practice

So what?

Nadi Shodhana may help lower stress and support nervous system balance, especially in high-pressure or emotionally demanding situations. It’s a gentle, accessible option for calming the system.

2. Brainwave Activity and Cognitive Function

Electroencephalogram (EEG) studies have examined how Nadi Shodhana affects brainwave patterns and cognitive states.

Reported effects include:

• Reduction in theta and beta waves, which are often associated with mental agitation and rumination

• Increased alpha wave activity, linked to relaxed focus

• Improved hemispheric balance, potentially enhancing brain coordination and attention

So what?

Practicing Nadi Shodhana may help promote a calm, focused mental state which can be useful before meditation, during work breaks, or as part of a transition into stillness.

3. The Nasal Cycle and Autonomic Balance

Unilateral nostril breathing (breathing through each side of your nose) engages with a little-known biological rhythm: the nasal cycle, a natural alternation in airflow dominance between the nostrils that reflects autonomic shifts.

Scientific findings show:

• Right-nostril breathing is associated with sympathetic activation (increased alertness)

• Left-nostril breathing supports parasympathetic activation (calming)

• Alternating nostrils may help recalibrate autonomic balance

So what?

Nadi Shodhana may support internal rhythm regulation, helping you feel more grounded when emotions, energy, or mental focus feel imbalanced.

4. Stress, Attention, and Sensory Awareness

Regular Nadi Shodhana practice has been linked to improvements in stress management and cognitive performance.

Studies report:

• Lower self-reported stress levels among students and healthcare professionals

• Improved auditory thresholds and sensory processing, suggesting refined interoception

• Potential gains in working memory, clarity, and reaction time

So what?

This breath technique may improve emotional regulation and body awareness, supporting you to respond rather than react — in both everyday life and yoga teaching environments.

5. Limitations of Current Research

While research outcomes are promising, several caveats apply:

• Most studies have small sample sizes and short intervention periods

• There’s limited comparative data between Nadi Shodhana and other pranayama techniques

• More controlled, long-term studies are needed to draw firm conclusions

So what?

Despite the need for further study, Nadi Shodhana remains a low-risk, well-tolerated practice. It offers enough evidence-based benefit to be safely integrated into classes or personal practice, without requiring expertise or esoteric belief.

Conclusion

Nadi Shodhana offers a convergence between traditional yogic understanding and modern research. It may not be a cure-all, but current evidence suggests it can:

• Enhance heart rate variability and vagal tone

• Support calm brain states and attention

• Help rebalance autonomic function through nasal rhythm

• Reduce stress and improve interoception and focus

Bottom line?

Whether you use it to focus the mind, regulate energy, or prepare for meditation, Nadi Shodhana is a simple, accessible, and potentially powerful breath practice with growing scientific support.