Nadi Shodhana (Alternate Nostril Breathing)
Nadi means channel and shodhana means cleansing. In this classic pranayama you alternate the breath between the nostrils. It is traditionally said to balance the body's energy channels and is one of the most calming techniques to learn.
- Time
- 5–10 minutes
- Level
- Beginner
- Position
- Seated
- Best for
- Balance, calm focus, before meditation
Step by step
How to practise
- 01
Sit tall. Rest the left hand on your thigh.
- 02
Bring the right hand to the face: fold the index and middle fingers, or rest them between the eyebrows (Vishnu or Nasagra mudra).
- 03
Close the right nostril with the thumb and inhale through the left.
- 04
Close the left nostril with the ring finger, release the thumb and exhale through the right.
- 05
Inhale through the right.
- 06
Close the right, release the left and exhale through the left. This is one round.
- 07
Continue for 5–10 rounds, keeping the breath slow and silent.
Make it work for you
Small adjustments make the biggest difference. Keep every breath comfortable.
Tips
- Use the lightest touch on the nostrils
- Begin with equal counts, such as 4 in and 4 out
- Keep the elbow relaxed down
Common mistakes
Pressing hard on the nose, rushing, or tilting the head.
Why practise it
Widely practised to calm the mind, improve focus and create a sense of balance.
In the tradition
Described in the Hatha Yoga Pradipika as a purification of the nadis, preparing the practitioner for higher pranayama and meditation.
Practise with care
Safety
Practise without breath holds until taught in person. Skip if you have a blocked nose; stop if lightheaded.
Educational guidance, not medical advice. If you are pregnant or managing a heart, lung, blood-pressure or mental-health condition, check with a qualified professional first.
Questions
Which nostril do I start with?
Most traditions begin by inhaling through the left nostril.
Should I hold my breath?
Retention is an advanced stage. Begin without holds.
Keep exploring
All techniquesBreath Awareness
Simply watching the natural breath without changing it — the foundation of every pranayama and meditation practice.
Sama Vritti (Equal Breathing)
Breathe in and out for the same count to create a steady, balanced rhythm that settles the mind.
Bhramari (Humming Bee Breath)
A soothing humming exhale that many people find quickly calms the mind — easy to learn and suitable for most beginners.