Alternate-nostril breathing (Nadi Shodhana), explained
A traditional yogic practice: breathe through one nostril at a time, alternating sides, to settle and centre the mind. Step-by-step hand position and timing.
Alternate-nostril breathing, known in yoga as Nadi Shodhana, has you close one nostril at a time and breathe through the other, switching sides as you go. It is prized for producing a balanced, centred kind of calm.
The hand movement looks fiddly at first, but it becomes smooth quickly, and the coordination is part of what makes the practice so absorbing.
How to do it
- 1Rest your left hand in your lap. Bring your right thumb to your right nostril and your ring finger to your left.
- 2Close the right nostril with your thumb and breathe in through the left for four counts.
- 3Close the left with your ring finger, release the right, and breathe out through the right for four counts.
- 4Breathe in through the right for four, then close it and breathe out through the left.
- 5That is one full cycle. Continue for three to five minutes, keeping the breath smooth.
The science
The slow, controlled pace and the focus needed to coordinate the hand quiet a busy mind. Studies link the practice with improved heart-rate variability and modest drops in blood pressure.
Whether breathing through one nostril truly favours one side of the brain is still debated, but the calming, centring effect is widely reported and easy to feel.
Common mistakes
Pressing the nostrils hard. A light touch is enough to close them.
Forcing the holds. If the brief pauses feel like a strain, leave them out and simply alternate the in- and out-breaths.
When and how often
It works well as a transition — between work and home, or as a lead-in to meditation. A few minutes is plenty.
Common questions
Which nostril do I start with?
Traditionally you begin by inhaling through the left. In practice, starting on either side is fine.
My nose is blocked — can I still do it?
Clear the nose first if you can. If one side stays blocked, choose a different method for now; this one needs both nostrils working.
Sources: Review: Nadi Shodhana and autonomic function
Practise Alternate-nostril breathing with a guided timer.
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