PranayamaPreview — awaiting expert review
Nadi Shodhana
Alternate nostril breathing · 7 min
7 min·5 steps·beginner
- 1Opening bell1 min
- 2Hand position1 min
- 3Warm-up1 min
- 4Nadi Shodhana 4-4-4-44 min
- 5Stillness1 min
Before you begin
- Practise on a light or empty stomach, sitting upright and comfortable.
- Breathe gently; the breath stays smooth and without strain.
- If you feel dizzy, breathless or uneasy, return to natural breathing and rest.
- Skip any holds that feel uncomfortable; the practice works well without them.
- Practise only when both nostrils are reasonably clear.
- If the 4-second holds feel effortful, continue with the warm-up pattern instead.
Please choose a gentler practice, or ask your teacher first, if you have:
- Pregnancy (practise only without holds and with guidance)
- High blood pressure or heart conditions (avoid breath holds)
- Recent surgery, especially of the chest, abdomen, eyes or ears
- Epilepsy (avoid breath holds)
- Acute cold, sinus congestion or blocked nostrils
Not a substitute for medical advice.