What Is the Ratio of Nadi Shodhan Pranayama for Beginners?
Nadi Shodhan Pranayama—also known as alternate nostril breathing—is one of the most calming, balancing, and energy-clearing breathing practices in yoga. It purifies energy channels (nadis), enhances focus, and harmonises the mind and body.
To gain its full benefits, understanding the correct breathing ratio is essential. Let’s explore ideal patterns like 1:1:2, 1:4:2, 4-7-8, and more.
1. What Is the Breathing Ratio for Nadi Shodhana?
For beginners, the best starting pattern is:
1:1:2 — Inhale 4 sec → Hold 2–3 sec → Exhale 8 sec
Once comfortable, you can move to 1:2:2 or 1:2:3.
The traditional yogic breathing ratio is:
- Inhale: 4 counts
- Hold (Kumbhaka): 16 counts
- Exhale: 8 counts
This 1:4:2 ratio is best for advanced practitioners. Always prioritise smooth, strain-free breathing.
2. What Is 20-40-40 in Sudarshan Kriya?
This refers to breath cycles practiced in Art of Living’s Sudarshan Kriya:
- 20 slow breaths
- 40 medium breaths
- 40 fast breaths
While Nadi Shodhan balances the nervous system, Sudarshan Kriya works more on emotional cleansing and energy upliftment.
3. What Is the 4-7-8 Rule for Breathing?
The 4-7-8 technique is a powerful relaxation method:
- Inhale for 4 seconds
- Hold for 7 seconds
- Exhale for 8 seconds
This method slows the heart rate, reduces anxiety, and activates the parasympathetic nervous system.
4. Can Beginners Do Nadi Shodhana?
Absolutely! Here's how to begin:
- Sit comfortably with a straight spine.
- Close the right nostril with your thumb.
- Inhale through the left.
- Close the left nostril and exhale through the right.
- Inhale through the right, exhale through the left.
Start with 5–7 rounds daily. Avoid long breath holds in the beginning.
5. Which Is Best, Nadi Shodhan or Anulom Vilom?
| Technique | Description | Best For |
|---|---|---|
| Anulom Vilom | Alternate breathing without retention | Beginners |
| Nadi Shodhan | Alternate breathing with retention & ratios | Intermediate / Advanced |
Beginners should start with Anulom Vilom and later progress to Nadi Shodhan.
6. What Is the 4-2-8-2 Method?
This calming ratio works like this:
- Inhale → 4 counts
- Hold → 2 counts
- Exhale → 8 counts
- Pause → 2 counts
It’s gentle and ideal for meditation preparation.
Final Thoughts
Nadi Shodhan’s beauty lies in its simplicity. Whether you practice the beginner 1:1:2 ratio or advanced 1:4:2, consistency is key. Daily practice brings clarity, balance, and emotional harmony.