Nadi Shodhana (Alternate Nostril Breathing)

Hand position: Vishnu mudra

The classic hand position is Vishnu mudra: fold the index and middle fingers of the right hand into the palm, and use the thumb for the right nostril and the ring finger for the left. Some teachers prefer Nasagra mudra, resting the index and middle fingers lightly between the eyebrows. Either is fine; what matters is a light touch and a relaxed elbow. Left-handed practitioners can use the left hand.

Counts and ratios

• Start with an equal count, such as 4 in and 4 out
• After a few weeks, lengthen the exhale to twice the inhale (for example 4 in, 8 out)
• Traditional texts add a breath hold, often taught as 1:4:2; learn holds with a teacher
• Five to ten rounds, or five to ten minutes, is plenty for daily practice

Nadi Shodhana vs Anulom Vilom

Both names describe alternate nostril breathing, and different schools use them differently. In much of India, Anulom Vilom refers to the simple version without breath retention, while Nadi Shodhana is used for the classical practice, which may include holds. In everyday use the two are often treated as the same technique.

The idea behind it

In yoga philosophy, the left nostril is linked with the ida nadi, a cooling, lunar channel, and the right with pingala, a warming, solar one. Alternating between them is said to balance the two. There is a physical echo of this: the nasal cycle, in which one nostril is naturally more open than the other and the dominance shifts every few hours.

What research says

Several small trials of alternate nostril breathing have reported modest drops in heart rate and blood pressure and lower anxiety scores, both straight after practice and over weeks. The studies are small and varied, but the practice is gentle and safe for most people, which makes it a good first pranayama.