In this guided tutorial, Badrinath Gella, founder of the Conscious Breathing Hub, introduces Anuloma Viloma (also called Nadi Shuddhi or Nadi Shodhana) – the classic alternate‑nostril breathing technique. He explains the yogic anatomy of the nadis (Pingala on the right, Ida on the left, and the central Sushumna) and how balancing the nostrils purifies the body’s subtle energy channels, activates the Sushumna, and can awaken Kundalini. Gella outlines physiological, psychological, and spiritual benefits, citing relief for asthma, sinus issues, diabetes, hypertension, improved circulation, stress reduction, enhanced concentration, and overall mental clarity. He warns against common mistakes such as pressing the nostrils too tightly, slouching, and rapid, exaggerated breaths. Detailed posture guidance is given – any comfortable seated pose (Ardha Padmasana, Sukhasana, or a chair) with an erect spine, shoulders relaxed, and the Nasika Mudra hand position (thumb closing the right nostril, other fingers open). The core breathing sequence is demonstrated step‑by‑step, first with equal inhalation and exhalation counts, then progressing to a 3‑count inhale and 6‑count exhale rhythm, with suggestions to extend to 9 or 12 counts over time. Participants are instructed to repeat the cycles several times, keep eyes closed, observe internal changes, and maintain a calm, slow pace. The video concludes with a call to like, share, subscribe, comment, and enroll in an upcoming webinar for deeper learning.
Chapters
One of the breathing that really helped me to improve my respiratory system and overcome the symptoms of asthma and manage my asthma and also completely recover my asthma problem. That is Anuloma Viloma Pranayama or Nadi Shuddhi Pranayama or Nadi Shodhana Pranayama. In English, we call it as Alternative Nostril Breathing. Place a finger below your nostril and exhale deeply. Forcefully. If you observe, one of your nostrils is more active. For me, right nostril is more active because every 90 minutes it changes. Our energy system is not balanced. In yoga, we call right nostril, we call it as Pingala Nadi. Left nostril, we call it as Ida Nadi. As per Hatha Yoga, we have 72,000 nadis in our body. Which branch out from our navel region. Nadi Shodhana Pranayama balances these both energies. Anuloma Viloma also we can call it as balances this both energy and purifies these nadis. This is an energy physiology of our body. It helps you to purify the energies in our body. And also the right and left nostril, when they become balance, it activates the sushumna energy, the middle of the check, like middle of the energy which passes through your chakras, you know, in your body, that gets activated during the process of anuloma viloma pranayama. So it has many benefits. It has physiological benefits, psychological benefits, and spiritual benefits to awaken your Kundalini energy. Hi, my name is Badrinath Gella. I am the founder of Conscious Breathing Hub, where the community of people of this community do not hesitate to contact us. And do not forget to join the webinar, upcoming webinar. Let us see how to practice Nadi Shuddhi, Nadi Shodhana Pranayama. If you really wanted maximum benefits out of this pranayama or breathing, you should avoid these common mistakes. The first mistake is pressing your nostril tightly. Here we have cartilages and small, small bones which will get damaged if you press tightly your nostril. You just need to close your nostril while you are breathing. Second common mistake people does is their posture. They try to hunch their posture, which will not allow their energy system to pass completely. They will— it will not allow their chakra to open. They try to breathe fast and exaggerating the breath. They close They do it very fastly, rapidly, and exaggerating breath. The, the person who is sitting next to you should not understand that, should not think that like you are breathing or you are doing a breathing exercise. You have to do as slow as possible, as calm as possible. You have to do it very peacefully and calmly. Sit in a comfortable posture, whichever pose you are comfortable with. You can sit in, I am sitting in Ardha Padmasana, you can sit in Sukhasana, you can just sit in cross-legged posture. This is also completely fine. And if you cannot sit on the mat, you can also practice while sitting on the chair. So there is no excuse for you to avoid this practice. For this, we adopt Nasika Mudra. You have to close first 2 fingers, thumb finger is open, and last 2 fingers are open. With thumb finger, you just have to close your right nostril. Your left hand is rested on your left knee. Close your right nostril, spine erect.
Inhale from your left.
Close your left nostril and open your right.
Exhale from your right. Again inhale from your right. Close your right nostril and exhale from your left.
Close.
Inhale from your left. Close your left and exhale from your right.
So this is the process. Now we'll repeat this by closing our eyes. We'll repeat for 3 to 4 times. And then we'll do the slight changes in this breathing. Okay, so make sure your spine is erect, you are completely relaxed, you are breathing slowly and exhaling slowly. Close your right nostril, left hand rested on your left knee.
Inhale from your left, close your left, exhale from your right. Inhale from your right, close your right. Exhale from your left.
Now we'll do with 3 counts.
Inhale for 3 counts, inhale, close your left. Exhale for 3 counts from your right. Inhale for 3 counts from your right.
Close your right.
Exhale. Inhale from your left for 3 counts.
Close your left.
Exhale from your right and slowly release your hand.
And open your eyes. Make sure your shoulders and your neck is relaxed. Do not put any tension on this area. Now the slight changes is you have to inhale for 3 counts. While you are exhaling, you have to exhale for 6 counts. Double the inhalation. This is very, very important. The more you extend— later on you can increase to 9, you can increase to 12. The more you— the more slow you exhale, the better it is. So now we will practice inhale for 3 counts, exhale for 6 counts. We have to change each nostril. So first close your right nostril, close your eyes.
Inhale from your left for 3 counts. Close your left and exhale from your right for 6 counts. 2, 3, 4, 5, 6. 6. Inhale from your right for 3 counts.
Close your right.
Exhale from your left for 6 counts. 2, 3, 4, 5, 6. Inhale from your left.
Close your left.
Exhale for 6 counts from your right. Inhale from your right, close your right. Exhale from your left for 6 counts. Inhale, exhale.
Repeat for 2 more times.
This breathing calms your mind, relaxes your stress, anxiety. It activates your parasympathetic nervous system, stimulates your autonomic nervous system. Make sure your spine is erect, your shoulders and neck is relaxed. Do not press your nostrils tightly. Just please your finger on your nostril. Breathe slowly.
Inhale slowly and exhale slowly.
There is no exaggeration. Slowly keep your eyes closed. Release your hand. Observe the changes. In your mind, in your body. Feel the sense of calmness and relaxation, sense of balance between your thoughts. This breathing helps you to bring balance to your thoughts, which is very, very important to bring balance to our actions and emotions.
Slowly open your eyes. This is called Anuloma Viloma practice. Very, very, very, very important practice. This cleans all your nadis, purifies your blood, improves your blood circulation, and stimulates your mind, your brain. It has many mental benefits. If you are suffering with diabetes, hypertension, this is the best breathing for you to bring them in control. This helps you to reduce the blockages in your arteries. If you are suffering with sinus, asthma, or any breathing disorders, this is the best breathing. If you wanted to really improve your mental capabilities, concentration, focus, this is the best and perfect breathing. Practice this for 10 to 15 counts, at least 20 rounds. This will have maximum benefits. If you like this video, do not forget to like the video, share the video, and do not forget to subscribe to our channel. And share your experience in the comment box and enroll for our upcoming webinar. Thank you. Namaste.
