Pranayama
Nadi Shodhana
Alternate nostril breathing · 7 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.
Nadi Shodhana is the classical alternate nostril breath. You breathe in through one nostril and out through the other, guided by the right hand in Nasikagra or Vishnu mudra. A short warm-up is followed by an even 4-4-4-4 rhythm. It suits the start of the day and the quiet of evening.
What it supports
- Supports a calm, balanced state of mind
- Helps attention settle before meditation
- Brings a sense of evenness to the breath