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
- 1
Sit tall. Rest the left hand on your thigh.
- 2
Bring the right hand to the face: fold the index and middle fingers, or rest them between the eyebrows (Vishnu or Nasagra mudra).
- 3
Close the right nostril with the thumb and inhale through the left.
- 4
Close the left nostril with the ring finger, release the thumb and exhale through the right.
- 5
Inhale through the right.
- 6
Close the right, release the left and exhale through the left. This is one round.
- 7
Continue for 5–10 rounds, keeping the breath slow and silent.
Rhythm · 8s cycle
Best for
Balance, calm focus, before meditation
Why practise it
Widely practised to calm the mind, improve focus and create a sense of balance.
Make it work for you
Tips & common mistakes
Tips
- Use the lightest touch on the nostrils
- Begin with equal counts, such as 4 in and 4 out
- Keep the elbow relaxed down
Watch out for
Pressing hard on the nose, rushing, or tilting the head.
Good to know
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.
Described in the Hatha Yoga Pradipika as a purification of the nadis, preparing the practitioner for higher pranayama and meditation.
What helps
Props that make this easier
- Meditation cushion (zafu) Lifts the hips so you can sit tall without strain. View on Amazon
- Cotton yoga blanket Warmth for Savasana and Yoga Nidra, or padding under knees. View on Amazon
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
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