Alternate Nostril Breathing (Nadi Shodhana)

Name: Alternate Nostril Breathing (Nadi Shodhana) Tutorial
Uploaded: 2026-01-20T08:00:00+00:00
Description: A clear, step-by-step guide to practicing Nadi Shodhana pranayama—the ancient yogic technique for balancing the nervous system and calming the mind.

DEEP BREATHING EXERCISES

Balance your nervous system with this ancient yoga technique.

Last updated: February 3, 2026 • Reviewed by Resonance Editorial Review Team

What is alternate nostril breathing?

Alternate nostril breathing (Nadi Shodhana) is a yogic technique: close the right nostril and inhale left, hold briefly, exhale right; then inhale right, hold, exhale left. This slow, balanced rhythm calms the nervous system, improves focus, and prepares you for meditation. Practice 5-10 minutes.

Technique overview

What Is Nadi Shodhana?

Nadi Shodhana (pronounced NAH-dee show-DAH-nah) means 'channel cleansing' in Sanskrit. It's a pranayama technique where you alternate breathing through your left and right nostrils in a specific pattern. The practice is believed to balance the ida (left/lunar/cooling) and pingala (right/solar/warming) energy channels, leading to mental clarity and emotional balance.

How It Works

Use your right hand in Vishnu Mudra: fold your index and middle fingers down, using your thumb to close your right nostril and your ring finger to close your left. The timer will guide the rhythm—you manually switch nostrils at each phase change. One complete round: inhale left → hold → exhale right → inhale right → hold → exhale left.

Quick Steps

Sit tall. Close your right nostril and inhale through the left, hold briefly, then exhale through the right. Inhale right, hold, exhale left. Repeat 5-10 rounds at a comfortable pace.

Benefits

Balances left/right brain hemispheres. Reduces stress and anxiety. Improves focus and mental clarity. Prepares the mind for meditation. Can help with sleep when practiced before bed. Ancient yogis believed it purifies the energy channels.

When to Use

Before meditation or yoga practice. When feeling scattered or unfocused. To calm anxiety or racing thoughts. Before important decisions or creative work. As a morning ritual for mental balance. Before bed for better sleep.

When to Skip

If you have a cold or nasal congestion, this technique may be difficult. Don't practice during acute illness with fever. If the breath hold feels uncomfortable, skip it and just alternate inhale/exhale. Stop if you feel dizzy.

Nadi Shodhana vs Box Breathing

Both techniques calm the nervous system, but they work differently. Box breathing uses a simple equal-ratio pattern (4-4-4-4) that's easy to remember and can be done anywhere—no hand positioning required. Nadi Shodhana requires Vishnu Mudra to alternate nostrils, making it more of a dedicated practice. Box breathing emphasizes breath holds for nervous system reset; Nadi Shodhana emphasizes nostril alternation to balance brain hemispheres. Choose box breathing for quick stress relief anywhere; choose Nadi Shodhana when you have time for focused pranayama, especially before meditation or yoga.

Benefit

Mental balance

Alternating nostrils is believed to balance the logical left brain and creative right brain.

Benefit

Stress reduction

The slow, rhythmic pattern activates the parasympathetic nervous system for deep calm.

Benefit

Improved focus

The concentration required to coordinate nostrils clears mental chatter and sharpens attention.

Step-by-step

How to practice

Structured walkthrough pulled from the editorial brief.

Total time: 5-15 minutes
Difficulty: intermediate
Tools: Comfortable seated position, Timer or visualizer for rhythm

1
Sit comfortably
Sit with spine tall, shoulders relaxed. You can sit cross-legged or in a chair with feet flat.
15 seconds
2
Form Vishnu Mudra
With your right hand, fold index and middle fingers down. Extend thumb, ring finger, and pinky.
5 seconds
3
Close right nostril
Use your thumb to gently close your right nostril.
instant
4
Inhale through left
Breathe in slowly through your left nostril for 4 counts.
4 seconds
5
Hold
Close both nostrils (thumb on right, ring finger on left). Hold gently for 4 counts.
4 seconds
6
Exhale through right
Release your thumb, keep left closed. Exhale through right nostril for 4 counts.
4 seconds
7
Inhale through right
Keep left closed. Inhale through right nostril for 4 counts.
4 seconds
8
Hold
Close both nostrils. Hold gently for 4 counts.
4 seconds
9
Exhale through left
Release ring finger, keep right closed. Exhale through left nostril for 4 counts.
4 seconds
10
Repeat
That's one complete round. Continue for 5-10 rounds or 5-15 minutes.
5-15 minutes

Use cases

Where it fits

Situations where this breathing cadence excels.

Pre-meditation prep

Clear the mind and balance energy before sitting for meditation.

5 minutes (5-6 rounds)

Work focus reset

Clear mental fog and restore concentration between tasks.

3-5 minutes

Before-bed calm

Wind down racing thoughts before sleep.

5-10 minutes, skip holds if edgy

Suggested frequency

Daily, 5-15 minutes. Best before meditation, yoga, or creative work.

Practice notes

Keep it gentle

Helpful reminders so the pattern stays sustainable day after day.

Use Vishnu Mudra
Fold your index and middle fingers to your palm. Use your thumb for the right nostril, ring finger for the left.
Keep it gentle
Don't squeeze your nose too hard. Light pressure is enough to close each nostril.
Follow the timer
The visualizer shows when to inhale, hold, and exhale. Switch nostrils each time the phase changes.

FAQ

Common questions

Evidence-backed answers we hear from practitioners most often.

Which nostril do I start with?

Traditionally, you start by closing the right nostril and inhaling through the left. The pattern is: inhale left → hold → exhale right → inhale right → hold → exhale left. That's one complete round. The timer will show 'Inhale' (left), 'Hold', 'Exhale' (right), then 'Inhale' (right), 'Hold', 'Exhale' (left).

How long should I practice?

Start with 5 minutes (about 5-6 complete rounds). You can extend to 10-15 minutes as you become comfortable. Even 3 minutes provides noticeable calming effects. Quality matters more than quantity—stay relaxed throughout.

What if I can't breathe through one nostril?

It's normal for one nostril to be more open than the other—this naturally alternates throughout the day (the nasal cycle). If one side is completely blocked, try the practice anyway as it may help open it, or wait until congestion clears.

Can I do alternate nostril breathing lying down?

It's best to sit upright so you can use your hand to control the nostrils. If you want a pre-sleep breathing practice while lying down, try 4-7-8 breathing or coherent breathing instead.

Is this the same as pranayama?

Nadi Shodhana is one type of pranayama—the yogic science of breath control. Other pranayama techniques include Kapalabhati (skull shining breath), Ujjayi (ocean breath), and Bhastrika (bellows breath). Nadi Shodhana is one of the gentlest and most accessible for beginners.

What does science say about alternate nostril breathing?

Research shows alternate nostril breathing can reduce blood pressure, lower heart rate, and decrease anxiety. Studies also show it may improve attention and fine motor coordination. The mechanism appears to be related to activating the parasympathetic nervous system through slow, controlled breathing.

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