Harmony Through Breath: A Comprehensive Review of the Physiological and Psychological Dimensions of Nadi Shodhana

Abstract

Nadi Shodhana, commonly referred to as alternate nostril breathing, is a fundamental pranayama technique within the yogic tradition, valued for its ability to foster physiological harmony and psychological balance. This review integrates findings from more than fifty scholarly studies to examine its broad effects on overall health and well-being. Particular attention is given to its influence on respiratory function, including improved lung capacity and breathing efficiency, as well as cardiovascular regulation through modulation of heart rate variability and blood pressure. The practice is also associated with enhanced autonomic balance, primarily through increased parasympathetic activation.

In addition to its physiological effects, the review highlights the role of Nadi Shodhana in stress reduction, emotional stability, and cognitive performance, including improvements in attention and mental clarity. Evidence from experimental and clinical studies is critically analysed to assess the strength and consistency of current research. Methodological limitations, such as small sample sizes and variations in practice protocols, are acknowledged, and key research gaps are identified to guide future investigations. Potential contraindications and safety considerations are also discussed. Overall, Nadi Shodhana is presented as a promising complementary intervention that merits further rigorous clinical exploration within integrative health settings.