नाडी शोधन · 4-4-4-4 · 16s per round

Nadi Shodhana (Alternate Nostril Breathing)

Alternating nostrils to balance and settle before meditation

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in 4 · hold 4 · out 4 · hold 4

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What it is

Nadi shodhana means "channel purification." You close one nostril, breathe in through the other, then switch and breathe out through the first — alternating throughout, usually with the right hand held in a mudra at the face. Of the common pranayama practices it is the most physically involved, since one hand is occupied the whole time.

The tradition describes it as balancing the ida and pingala nadis, the subtle channels associated with the left and right sides. It is classically given as preparation before meditation rather than as a practice in its own right.

Purifies the subtle energy channels and brings deep balance to both hemispheres of the mind.

How to do it

  1. Sit tall and rest your left hand on your knee.
  2. Close your right nostril with your right thumb and inhale through the left for 4.
  3. Close both nostrils and hold gently for 4.
  4. Release the right nostril and exhale through it for 4, then pause for 4.
  5. Inhale through the right, hold, then exhale through the left — that completes one round.

When to use it

  • Immediately before a sit. This is its traditional role — it settles the system so that meditation starts from a quieter place.
  • When you feel lopsided: agitated and unable to focus, or dull and unable to rouse. Alternating is meant to even that out.
  • In the transition between work and the rest of the evening.

Before you start

  • It requires a clear nose. With a cold or blocked sinuses, use coherent breathing instead — forcing air through a congested nostril is unpleasant and pointless.
  • Keep the pressure on the nostril light. The fingers close the airway, they do not press on the face.
  • Skip the retention if it causes strain and simply alternate inhale and exhale without holds.
  • If you are pregnant, or have a cardiovascular, respiratory, or seizure condition, check with your clinician before practising breath retention.

This is general information about a breathing practice, not medical advice.

Common questions

Which nostril do I start with?
It is most commonly taught starting with an inhale through the left nostril, closing the right with the thumb. One full round then means going up the left and down the right, then up the right and down the left.
How long should I practise nadi shodhana?
Five to ten rounds, or around five minutes, is a normal session — particularly when using it as preparation for meditation rather than as a standalone practice.
Can I do alternate nostril breathing with a blocked nose?
Not comfortably, and there is no benefit in forcing it. Use a pattern that does not require nostril control — coherent breathing or box breathing — until your nose is clear.
Which hand should I use?
Traditionally the right, with the index and middle fingers folded toward the palm (vishnu mudra), using the thumb to close the right nostril and the ring finger to close the left. If that is awkward, any grip that lets you close each nostril independently will do.