Nadi Shodhana, or alternate nostril breathing, is among the most accessible pranayama techniques in the yogic tradition. It clears the energy channels (nadis), balances the left and right hemispheres of the brain, and quiets the nervous system in just a few minutes.

This guide walks you through the technique step by step. No props required, no prior pranayama experience needed.

What You Need

  • A quiet space
  • Optional: cushion or chair

Before You Start

Practice on an empty stomach — wait at least 2 hours after eating. If you have a cold or congested sinuses, skip the practice and try again when clear.

Steps

  1. 1
    Step 01

    Sit comfortably with a tall spine

    Sit cross-legged on a cushion or upright in a chair with feet flat on the floor. Lengthen the spine, relax the shoulders, and rest your left hand on your left knee.

    Tip: If sitting on the floor is uncomfortable, a chair works just as well — what matters is that your spine is upright and your breath can move freely.
  2. 2
    Step 02

    Form Vishnu mudra with your right hand

    Curl the index and middle fingers of your right hand into your palm. The thumb, ring finger, and pinky stay extended. The thumb will close the right nostril; the ring finger will close the left.

  3. 3
    Step 03

    Exhale fully through both nostrils

    Before you begin, exhale completely. Empty the lungs through both nostrils to start with a clean slate.

  4. 4
    Step 04

    Close the right nostril and inhale through the left

    Press your right thumb gently against the right nostril to seal it. Inhale slowly and smoothly through the left nostril for a count of 4.

  5. 5
    Step 05

    Close both nostrils and pause

    Use your ring finger to close the left nostril so both are sealed. Hold the breath for a count of 2 (or skip the hold entirely if you're new to pranayama).

  6. 6
    Step 06

    Release the right nostril and exhale

    Lift your thumb off the right nostril, keeping the left closed with your ring finger. Exhale slowly and completely through the right nostril for a count of 4.

  7. 7
    Step 07

    Inhale through the right nostril

    With the left nostril still closed, inhale slowly through the right nostril for a count of 4. This completes one half of a full round.

  8. 8
    Step 08

    Close both nostrils, then exhale through the left

    Close the right nostril with your thumb, hold briefly, then release the left nostril and exhale through it for a count of 4. You have now completed one full round of Nadi Shodhana.

  9. 9
    Step 09

    Continue for 5 to 10 rounds

    Repeat the cycle for 5 to 10 rounds total. Always end on an exhale through the left nostril so the practice begins and ends on the same side.

    Tip: If you lose count, that's fine — focus on the smoothness of the breath rather than the numbers.
  10. 10
    Step 10

    Return to natural breathing and notice

    Lower your right hand to your lap and breathe naturally through both nostrils. Sit for a minute and notice how your mind and body feel different from when you started.

Expected Results

After 5 to 10 rounds, most practitioners notice a measurable drop in mental chatter and a softening in the chest and shoulders. The breath becomes noticeably slower and the heart rate begins to settle. With consistent daily practice over 2 to 4 weeks, many people report better sleep, calmer reactions under stress, and a clearer head in the morning.

Common Mistakes

  • Forcing the breath — let it stay slow, smooth, and silent rather than pushing for length.
  • Tightening the shoulders or face while concentrating — keep both soft.
  • Practicing right after a meal — wait 2 hours.
  • Holding the breath uncomfortably long — beginners can skip the hold entirely.
  • Practicing through congestion — if one nostril is blocked, try again later.

Troubleshooting

I feel lightheaded or dizzy
You're likely over-breathing. Shorten the inhale and exhale, drop any breath retention, and rest for a minute before continuing. If it happens again, stop for the day.
One nostril is completely blocked
This is normal — the nasal cycle naturally favors one nostril at a time. Wait 30 minutes and try again, or do a gentle nasal rinse first.
My mind keeps wandering
That's fine. Each time you notice the mind drifting, just return to counting the breath. The wandering itself is part of the practice.

Variations

Once the basic technique feels comfortable, you can extend to a 4-4-8 pattern (inhale 4, hold 4, exhale 8) for deeper calming, or a 4-16-8 pattern for advanced practice. Always exhale longer than you inhale to engage the parasympathetic nervous system.

Connections

Nadi Shodhana is one of the foundational practices in pranayama. It pairs naturally with meditation as a settling practice before sitting and is part of the traditional dinacharya (Ayurvedic daily routine).

Further Reading