Alternate Nostril Breathing

Nadi shodhana, the balancing breath of pranayama - complete instructions, the traditional ratios, and what it genuinely does.

What It Is

One breath, two channels

Alternate nostril breathing (nadi shodhana) is a pranayama technique in which you breathe in through one nostril and out through the other, swapping sides with each breath, using the thumb and ring finger to close each nostril in turn. Practised slowly for a few minutes, it is one of the most reliably settling breathing exercises in the yogic tradition.

In yogic theory the practice purifies the nadis, the subtle channels either side of the spine; in plain physiology it is structured slow breathing with built-in attention training, since the finger-work keeps the mind on the task. Both descriptions agree on the result: within a few minutes, the breath lengthens, the mind quietens, and you are in a far better state to sit or to sleep.

The Practice, Step by Step

The beginner form, no retention

  1. Sit comfortably with the spine tall and the left hand resting in your lap. Raise the right hand and fold the index and middle fingers toward the palm, leaving the thumb, ring and little fingers free - the traditional Vishnu mudra.
  2. Close the right nostril with the thumb and exhale fully through the left.
  3. Inhale left slowly for a count of four.
  4. Swap: close the left nostril with the ring finger, release the thumb, and exhale right for a count of six to eight.
  5. Inhale right for four, swap again, and exhale left for six to eight. That completes one round.
  6. Continue for five to ten rounds, keeping the breath silky and silent - if you can hear it, slow down. Finish by releasing the hand and taking a few natural breaths through both nostrils, noticing the difference.

After a few weeks, if the pattern feels effortless, you can add the classical retention - a gentle four-count pause after each inhale - or extend the ratio toward 4:4:8. Neither is required; strain is the only real mistake available in this practice. Nadi shodhana pairs naturally with the other techniques in our pranayama guide and with the calming exercises in breathing for anxiety.

Alternate Nostril Breathing: Common Questions

What is alternate nostril breathing good for?
Practitioners use nadi shodhana to settle the mind before meditation, to wind down in the evening, and as a steadying reset during stressful days. Small studies associate slow alternate-nostril practice with reduced perceived stress and small drops in blood pressure and heart rate, consistent with other slow-breathing techniques. It is a calming practice, not a treatment.
Which nostril do I start with?
The traditional sequence begins by exhaling and then inhaling through the left nostril. In practice the balance matters more than the starting side: every inhale swaps sides from the previous exhale, so both nostrils receive equal work across a round.
Should I hold my breath between sides?
Only once the basic pattern is comfortable. Beginners should use no retention at all - just smooth alternating inhales and exhales. The classical ratio adds a held pause, but retention raises effort and is where people start straining. Add it after a few weeks, gently, or not at all; the calming effect does not depend on it.
How long should I practise?
Five to ten rounds, taking three to five minutes, is a complete session. Before meditation, three minutes is enough to feel the settling. As with all breathing practice, daily and brief beats occasional and long.
Is it normal for one nostril to be blocked?
Yes. The nasal cycle alternates congestion between nostrils every few hours in most people, so one side often feels freer. If one side is fully blocked, practise the same slow rhythm through the open nostril or simply breathe slowly through both - forcing air through a blocked passage helps nothing.