Nadi Shodhana: Alternate Nostril Breathing Explained Step by Step
One technique, covered in full detail: the alternate nostril breathing of yoga and Ayurveda, with its posture, its mudra, and its breath count, for a safe practice from day one.
Nadi shodhana, the alternate nostril breathing of yoga and Ayurveda, involves inhaling and exhaling alternately through each nostril using a hand mudra, following a precise breath count. Our article on pranayama introduced this technique in a few lines among others; this one is devoted to it entirely, covering posture, hand gesture, breathing rhythm, number of cycles, and a beginner-friendly progression.
Done well, a few minutes of practice each day is enough to feel a clear mental calming. Here is the full protocol, step by step, what tradition says about it, and what research has been able to verify.
Nadi shodhana: what is it about?
In Sanskrit, nadi refers to the energy channels of the subtle body, and shodhana means "purification." Tradition describes two main channels: ida (associated with the left nostril, coolness, lunar energy) and pingala (right nostril, heat, solar energy). Breathing alternately through both nostrils is said to balance these two currents and calm the mind — this is the traditional reading, to be clearly distinguished from what is measurable.
No study validates the existence of the nadis as such. On the other hand, the slow, regular breathing the exercise requires acts in a well-documented way on the autonomic nervous system. A study by Chakraborty and colleagues, published in 2025 in the journal Applied Psychophysiology and Biofeedback, measured immediate changes in heart rate variability after a session of nadi shuddhi pranayama (another Sanskrit name for alternate nostril breathing) in young adults, with a shift toward more marked parasympathetic activity (see the study on Google Scholar). A systematic review of forty-four clinical trials, published by Ghiya in 2017 in the International Journal of Research in Medical Sciences, points the same way: it reports consistent effects on resting heart rate, blood pressure, and autonomic nervous system balance (study on Google Scholar). In other words: the relaxing effect is real and measurable, which makes it a useful tool for mild stress or passing anxiety; talking about "energetic balancing of the channels," on the other hand, belongs to tradition, not to scientific proof.
Nadi shodhana step by step, the beginner version
Here is the full sequence, to practice seated, spine straight but not rigid, on a chair or cross-legged.
- Sit comfortably, spine straight, shoulders relaxed. Close your eyes or keep a soft gaze directed downward.
- Form vishnu mudra with your right hand: fold the index and middle fingers into the palm. The thumb will close the right nostril, the ring finger (optionally with the little finger) will close the left nostril.
- Close the right nostril with your thumb and inhale slowly through the left nostril, counting mentally (for example, 4 counts).
- Close the left nostril too with your ring finger — both nostrils are briefly closed — then release the thumb and exhale through the right nostril, on the same count.
- Inhale through the right nostril, left open, on the same count as before.
- Close the right nostril again, release the ring finger, and exhale through the left nostril. This full cycle — left, then right, then back to left — forms one "round."
- String together 5 to 10 rounds for a first session, keeping the breath fluid, never forced or held.
No breath retention (kumbhaka) to start: you inhale and exhale without pausing, with only the moment of switching nostrils marking a micro-transition. True full-lung retention is a later stage, best reserved for practice guided by an experienced teacher.
What breath count should you use depending on your level?
The simplest rhythm for beginners is a 4-4-4 count (inhale, a very brief transition, exhale), with no attempt at retention. With experience, the count can lengthen and include true full-lung retention, always progressively.
| Level | Inhale | Full-lung retention | Exhale | Recommended rounds |
|---|---|---|---|---|
| Beginner | 4 counts | none | 4 counts | 5 to 10 |
| Intermediate | 4 counts | 4 counts | 6 counts | 8 to 12 |
| Advanced (guided) | 4 counts | 8 counts | 8 counts | 10 to 15 |
These numbers are indicative: the essential thing is an effortless, silent breath, never out of breath. If the count breaks the fluidity of your breathing, return immediately to a shorter rhythm.
What is the best time to practice nadi shodhana?
Tradition recommends the morning, on an empty stomach, before breakfast, as part of dinacharya — the mind is still calm and an empty stomach makes breathing easier. Nadi shodhana also works very well right before a meditation session, which it helps prepare in terms of attention and stillness. In case of tension during the day, a short five-minute practice remains useful at any time, away from meals and away from commutes or activities requiring immediate alertness.
How long before you feel the effects?
Calming is often felt from the very first well-done session: breathing that slows, shoulders that drop. For a more lasting effect on baseline nervous tension, count on three to four weeks of daily practice, even a short one — five minutes each morning is worth more than one long occasional session. Many practitioners attach their session to an already established habit (after brushing their teeth, before coffee) so it becomes a reflex.
Precautions: when to avoid nadi shodhana?
- Blocked nose, cold, sinusitis: alternate nostril breathing becomes uncomfortable and counterproductive if air does not pass properly; postpone the session or return to simple abdominal breathing in the meantime.
- Pregnancy: avoid prolonged breath retention; a version without retention, on an even count, is generally better tolerated, but ask your midwife or doctor for advice.
- Dizziness, tingling, a feeling of breathlessness: these are signs of forcing — stop and return to normal breathing. Never force a breath retention.
- Respiratory conditions (unstable asthma, COPD) or heart conditions, uncontrolled hypertension, epilepsy: prior medical advice is essential, and practice should be guided by an experienced teacher.
- Nadi shodhana is a wellness tool, not a treatment: it replaces neither medical follow-up nor an ongoing treatment. Find the full set of cross-cutting precautions in our safety guide.
Your questions about nadi shodhana
How do you do nadi shodhana yourself, without a teacher?
Sit with your spine straight, form vishnu mudra with your right hand (index and middle fingers folded in), close the right nostril with your thumb and inhale on the left, then close the left with your ring finger to exhale on the right. Alternate this way on a steady count, 5 to 10 rounds, without holding the breath at first.
How many rounds of nadi shodhana should you do per day?
Five to ten rounds are enough for a beginner session, about three to five minutes. A short daily practice is more beneficial than one long, occasional session. More experienced practitioners can go up to fifteen rounds with a longer count, without ever forcing.
Is it better to practice nadi shodhana in the morning or evening?
The morning on an empty stomach is the traditionally recommended time, before breakfast, to start the day with a clear mind. A practice in the late afternoon or before a meditation session also works very well. Consistency matters more than the exact time.
Can you practice nadi shodhana while pregnant?
Gentle alternate nostril breathing, without breath retention, is generally well tolerated during pregnancy. Avoid any prolonged full-lung retention and always ask your midwife or doctor for advice before starting, especially with a high-risk pregnancy.
Does nadi shodhana really reduce stress?
Studies suggest a real effect on the autonomic nervous system: a slowed heart rate, improved heart rate variability, and a shift toward calming parasympathetic activity. The short-term calming effect is well documented, but the practice does not replace follow-up care for significant anxiety.
What is the difference between nadi shodhana and anuloma viloma?
Both terms refer to the same family of alternate nostril breathing and are often used interchangeably. Some teachers reserve "anuloma viloma" for the simple version without breath retention, and "nadi shodhana" for a more advanced practice that includes retention; the distinction is not universal, however.
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