Decoding Nadi Shodhana

A Yogic Research Journey for Serious Practitioners

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Nadi Shodhana is one of the most widely taught breathing techniques in modern yoga and one of the most misunderstood. Often presented as a simple calming breath or interchangeable with “Anulom Vilom,” it’s rarely examined through the lens of classical texts, philosophical frameworks, or lineage-specific nuance. This article is the result of a deep dive research journey across sutras, samhitās, teacher manuals, and real-world contradictions — to decode what Nadi Shodhana actually is, where it comes from, and why the differences matter. If you’re a serious practitioner or teacher who wants clarity, you’re in the right place.

Nadi Shodhana vs. Anulom Vilom

If you’ve ever wondered whether Nadi Shodhana and Anulom Vilom are the same thing, you’re not alone. Many teachers use the terms interchangeably but when you dig into classical texts and serious practice, some important distinctions start to appear.

Feature	Nadi Shodhana	Anulom Vilom
Definition	“Channel purification”	“With the grain / against the grain”
Classical Mention	Yes – found in texts like Hatha Yoga Pradipika (HYP 2.10–2.12) and Gheranda Samhita	No – the term Anulom Vilom does not appear in classical texts
Includes Breath Retention (Kumbhaka)?	Yes – retention is essential in classical versions	Not typically – often taught without retention in modern classes
Includes Bandhas or Mantra?	Yes – traditional versions include mula bandha, jalandhara bandha, and often seed sounds like “Ram” or “Om”	Rarely – modern classes skip these
Goal	Purification of nadis (energy channels), inner stillness, preparation for meditation or Kundalini	Calming the nervous system, balancing the hemispheres, basic focus training

What the Ancient Texts Say

In the Hatha Yoga Pradipika, verses 2.10–2.12 describe a breathwork technique almost identical to what we now call Nadi Shodhana. The practice includes:

• Inhalation through the left nostril (Ida)
• Retention with internal focus and mantra
• Exhalation through the right nostril (Pingala)
• And then the reverse

“Having inhaled the air through the left nostril… meditating on the fire in the belly… one must exhale through the right.”
— Hatha Yoga Pradipika 2.10–2.12 (source)

Swami Sivananda’s Clarification

In The Science of Pranayama, Swami Sivananda outlines several variations of breath work. He distinguishes between simpler exercises (which resemble Anulom Vilom) and more advanced, mantra-infused Nadi Shodhana techniques that include kumbhaka and visualizations.

“Nadi Shuddhi should be practiced with retention and mantra repetition… breath must be held after inhalation and exhalation.”
— Swami Sivananda (source PDF)

So Why the Confusion?

The term Anulom Vilom seems to have gained popularity in modern yoga classes, especially in India, as a simplified version of alternate nostril breathing, often without breath retention, bandhas, or mantra. Many teachers now use the term to mean “beginner’s Nadi Shodhana,” but technically speaking, they are not the same.

Does It Matter? Yes and no.

If your goal is calming the mind, either technique can help. But if you’re a serious student or teacher looking to honor tradition and tap into the deeper energetic effects, then Nadi Shodhana with kumbhaka is where the classical path truly begins.

What Is Pranayama, Really?

Most modern yoga classes define pranayama as “breathwork” or “breath control.” But classical texts present it as far more profound — a bridge between the physical body, subtle energy, and deep states of meditation.

The word prāṇāyāma comes from two Sanskrit roots:

• Prāṇa = life force or vital energy
• Āyāma = expansion, extension, or restraint

While it’s often translated as “control of breath,” a more accurate meaning might be “expansion of the life force.”
In the Yoga Sutras (2.49–2.53), Patanjali defines pranayama as the regulation of inhalation, exhalation, and retention, practiced after mastery of asana:

“Pranayama is the pause between inhalation and exhalation.”
— Yoga Sutra 2.49 (source)

In Hatha Yoga

In Hatha Yoga Pradipika, pranayama is given foundational importance. The practice is said to:

• Purify the nadis (energy channels)
• Awaken Kundalini
• Still the mind for meditation

“When the breath is unsteady, the mind is unsteady. When the breath is still, so is the mind.”
— HYP 2.2

True pranayama is not just deep breathing:

• It includes retention (kumbhaka)
• It often uses bandhas (energetic locks)
• It aligns with specific mental states and mantras
• It’s traditionally practiced after purification (shatkarma) and posture (asana)

The Classical Sequence

In most traditional systems:

1. Asana (stability of the body)
2. → Pranayama (stability of energy and breath)
3. → Pratyahara (withdrawal of senses)
4. → Meditation and beyond

This is why Nadi Shodhana matters — not as a calming breath exercise, but as a gateway to deeper yogic states.

What the Ancient Texts Say About Nadi Shodhana

If we want to understand Nadi Shodhana beyond modern yoga studio cues, we have to turn to the source texts. Several classical Hatha Yoga scriptures describe breath practices that clearly align with what is now labeled “Nadi Shodhana”, though they never call it that by name.

Verses 2.10–2.12 of the Hatha Yoga Pradipika describe the alternating nostril method, paired with mantra and breath retention:

“Inhale through the left nostril, hold the breath while meditating on the fire in the belly and the syllable Ram,
and exhale through the right. Then reverse.”
— Hatha Yoga Pradipika, 2.10–2.12 (link)

This matches traditional Nadi Shodhana — including:

• Puraka (inhalation)
• Kumbhaka (retention)
• Rechaka (exhalation)
• Internal visualization

In Gheranda Samhita, a more detailed version appears under Nadi Shuddhi techniques.
It prescribes alternate nostril breathing, retention, mantra repetition, and exact duration counts:

“Inhale through the left for 16 counts, retain for 64 with japa of ‘A U M’, exhale for 32 through the right. Then reverse.”
— Gheranda Samhita 5.30–5.38

The aim is nadi shuddhi – purification of the subtle energy channels.

In The Science of Pranayama, Swami Sivananda lists several Nadi Shuddhi methods. They all emphasize:

• Retention (not optional)
• Mantra repetition (often “Om” or “Ram”)
• Visualization of prana flowing through the nadis

He also includes beginner forms without retention, which more closely resemble what people now call Anulom Vilom.

What About Anulom Vilom?

Despite its popularity in Indian yoga circles and on YouTube, the term “Anulom Vilom” doesn’t appear in any major classical text. It seems to be a modern instructional term, possibly introduced to describe a simplified version of alternate nostril breathing without retention or internal focus. However, i will add that one of my personal favorite yoga teachers, teaches Analom Vilom with breath retention (Kumbhaka).

Philosophical & Lineage Perspectives on Nadi Shodhana

Beyond technique, Nadi Shodhana sits at the intersection of subtle anatomy, energetic transformation, and spiritual awakening. Different lineages frame the practice in ways that reveal why it was never meant to be “just breathwork.”

Vedanta: Pranayama as Non-Dual Awareness

In Aparokshanubhuti, Adi Shankaracharya reinterprets pranayama as a Vedantic metaphor:

“The thought ‘I am Brahman’ is the true inhalation.
The cessation of dualistic thinking is the real kumbhaka.
The permanence of that awareness is the exhalation.”

To the Advaita Vedantin, the real goal of pranayama is not purification, but dissolution of egoic identity into non-dual awareness.

Tantra & Kundalini Yoga: Prana as Transformation

Tantric texts (and the later Hatha systems influenced by them) treat pranayama as a tool for transmuting energy. Breath retention is used to:

• Stimulate Kundalini
• Pierce granthis (knots)
• Channel prana into Sushumna Nadi

In this view, Nadi Shodhana is a precursor — a vital preparation before advanced kriyas, bandhas, or Kundalini practices.

Yogi Bhusunda’s Cosmic Breath Philosophy

The sage Bhusunda (in Yoga Vasistha) describes pranayama as a cosmic process of balancing solar and lunar forces (Prana and Apana), moving through 12-digit lengths of subtle vibration, more refined than a lotus fiber.

“Apana is the moon. Prana is the sun. When these merge, the yogi reaches a state where rebirth ceases.”
Here, Nadi Shodhana isn’t just balancing hemispheres — it’s aligning inner and outer cosmos.

Swami Sivananda: Breath, Bandha, and Bhakti

Sivananda integrates Bhakti, Mantra, and technical control:

• Pranayama without mantra = less effective
• Retention (Kumbhaka) = required to still the mind
• Control of prana = control of mind and senses

His approach honors both subtle energetics and devotional spirituality, emphasizing that breath is the bridge between the finite and the infinite.

Why This Matters

When you reduce Nadi Shodhana to just “alternate nostril breathing,” you strip away its spiritual architecture.
Different lineages may describe it differently, but they all point to the same truth:
Breath is not just air — it’s a vehicle for awareness, transformation, and ultimately, liberation.

Modern Confusion

Somewhere between ancient texts and modern yoga classes, the deeper meanings of Nadi Shodhana got replaced with buzzwords like “calm your nervous system” or “balance your left and right brain.” Well-meaning teachers started simplifying and oversimplifying.

Now we have:

• Countless YouTube videos teaching “Nadi Shodhana” with no retention
• Breath apps labeling any alternate nostril breathing as pranayama
• Studio classes skipping mantra, mudra, or energetic context entirely
• People calling it “Nadi Shuddhi,” “Nadi Shodhan,” “Anulom Vilom,” or just “yogic breathing” — with no clear distinction

Even experienced teachers sometimes offer conflicting explanations — not out of ignorance, but because different traditions evolved in different ways. One school might teach Anulom Vilom as a gentle beginner’s practice, while another insists on bandhas and retention as essential components of Nadi Shodhana. The language, the method, and the purpose all shift depending on the lineage.

Some Takeaways

This post isn’t about who’s right or wrong. It’s about taking the time to understand what we are actually practicing. If you’re teaching or exploring pranayama, look into where these practices come from and try to understand the deeper aspects. Learn what they’re meant for and how they fit into the bigger picture of yoga. We should be diligent in our practice and studies. We should always be seeking out and learning from great teachers who walk the path and respect the traditions. If you are looking for a great online pranayama course, i can recommend Breath is Life with Michaël Bijker. If you have something to add, please feel free to leave a comment at the bottom of the page. 🕉️ Shanti

References and Further Reading

The Science of Pranayama – Swami Sivananda (Free PDF)
Hatha Yoga Pradipika – Full Text (Sacred Texts)
Prana and Pranayama – Swami Niranjanananda Saraswati

Understanding the roots of pranayama also means understanding the roots of yoga itself.
I explore that more in this article on yoga and cultural appropriation.