Nadi Shodhana Pranayama: How to Practise Alternate Nostril Breathing

Breathing is something we do throughout the day without consciously thinking about it. Yet, in yoga, the breath can also become an object of attention and a way to explore the relationship between the body and the mind.

One of the best-known yogic breathing practices is Nadi Shodhana Pranayama, commonly known as alternate nostril breathing.

You may have encountered this practice in a yoga class or seen someone gently alternating the flow of breath between their nostrils. Although the technique appears simple, it involves coordination, attention and a willingness to practise without forcing the breath.

So, what exactly is Nadi Shodhana, how do you practise it, and what should you keep in mind as a beginner?

What is Nadi Shodhana Pranayama?

Nadi Shodhana is a traditional yogic pranayama practice that involves breathing alternately through the two nostrils.

In Sanskrit, nadi refers to a channel or pathway, while shodhana is commonly translated as purification or cleansing. Within traditional yoga, nadis are described as subtle pathways associated with the movement of prana, or vital energy.

The practice is traditionally understood in this context of yogic energy and balance. These traditional concepts should not be confused with the anatomical structures of the nervous system or respiratory system.

In practical terms, Nadi Shodhana involves using the fingers to close one nostril at a time while breathing gently through the other.

It is a practice of breath regulation and attention, rather than an exercise in taking the deepest or longest possible breaths.

What are the benefits of Nadi Shodhana?

Nadi Shodhana is often included in yoga practices intended to cultivate steadiness, attention and a more settled state of mind.

Some commonly described benefits and potential effects include:

1. Developing breath awareness

Alternating the breath between the nostrils encourages you to pay attention to the rhythm, ease and sensation of breathing. This can help you become more aware of your usual breathing habits.

2. Supporting relaxation

Gentle, comfortable breathing combined with focused attention may help some people feel more settled. Individual experiences vary, and the practice is not a guaranteed treatment for stress or anxiety.

3. Training attention

The sequence requires you to remember which nostril to use, coordinate your fingers and follow the breath. This gives your attention a simple, structured task.

4. Building a foundation for pranayama

For beginners, Nadi Shodhana can provide an introduction to deliberate breath practices without immediately requiring advanced techniques such as breath retention.

The aim is not to force a particular experience. Instead, approach the practice with curiosity and observe how your body responds.

How to practise Nadi Shodhana Pranayama

You can practise Nadi Shodhana at home in a quiet place. Begin with a few minutes rather than trying to complete a long session.

Step 1: Find a comfortable position

Sit on a chair or on a yoga mat with your spine comfortably upright. Allow your shoulders to relax and your face to remain soft.

You do not need to sit in Padmasana or any other specific posture. Choose a position in which you can breathe comfortably without unnecessary effort.

Step 2: Settle your natural breathing

Close your eyes if that feels comfortable, or keep your gaze soft.

Take a few moments to observe your natural breath. Do not deliberately deepen it or slow it down yet.

Notice whether your breathing feels easy and whether you are holding unnecessary tension around your jaw, shoulders or abdomen.

Step 3: Position your right hand

Bring your right hand towards your nose.

Using your thumb, gently close your right nostril. Use your ring finger to close your left nostril when required. Your index and middle fingers can rest comfortably or fold towards your palm.

There is no need to press firmly against the nose.

Step 4: Begin with the left nostril

• Gently close your right nostril with your thumb.

• Breathe in through your left nostril.

• Close your left nostril with your ring finger and release your right nostril.

• Breathe out through your right nostril.

• Breathe in through your right nostril.

• Close your right nostril and release your left.

• Breathe out through your left nostril.

This completes one round of the alternating sequence.

Continue at a comfortable, natural pace. Your inhalation and exhalation do not need to follow a strict count.

Traditional variation with breath retention: In traditional practices of Nadi Shodhana, the breath is retained after inhalation (antara kumbhaka) before exhalation, and specific ratios may be introduced under the guidance of an experienced yoga teacher. This is an advanced variation and is not necessary for beginners. Breath retention should not be forced and may be unsuitable for some people, so learn the appropriate technique and precautions before attempting it.

Step 5: Continue for a few minutes

Repeat the sequence for around two to five minutes, provided the practice feels comfortable.

Keep your face, shoulders and hands relaxed. Allow the breath to remain quiet and unforced.

When you finish, lower your hand and return to natural breathing for a few moments. Notice how you feel without expecting a particular result.

Common mistakes to avoid

Nadi Shodhana is simple in structure, but beginners sometimes turn it into a more effortful practice than necessary.

Forcing the breath

Trying to take unusually deep or prolonged breaths can create tension. Start with the length of breath that feels natural and comfortable.

Holding the breath unnecessarily

Breath retention is not required for this basic beginner practice. Do not hold your breath or add advanced ratios simply because you have seen them demonstrated elsewhere.

Forcing a particular breathing ratio

In the basic practice, allow the inhalation and exhalation to remain smooth and comfortable. They do not have to be exactly equal in duration. In more structured Nadi Shodhana practices, specific ratios may be introduced, sometimes alongside breath retention (kumbhaka), under the guidance of an experienced teacher. These ratios should be introduced gradually and should never make the breath strained or uncomfortable.

Pressing too hard on the nostrils

Use gentle pressure to close each nostril. Keep your hand and shoulder relaxed rather than creating tension in the upper body.

Trying to achieve perfect symmetry

Your inhalation and exhalation may not feel identical on both sides. Do not force equal duration if it makes breathing uncomfortable.

Treating the practice as a quick fix

One session may feel different from another. The purpose is to practise attentively and consistently, not to demand that every session produces calmness or a specific mental state.

When should you avoid or modify the practice?

Nadi Shodhana should always feel comfortable. Do not force airflow through a blocked nostril or continue if you feel breathless, dizzy or uncomfortable.

If you have significant breathing difficulties, a respiratory condition that affects your ability to practise comfortably, or another medical concern, seek appropriate professional guidance before beginning a structured pranayama practice.

If you experience discomfort, stop the alternating technique and return to normal breathing. You can also practise simple breath awareness without closing either nostril.

For beginners, it is best to learn the technique under the guidance of a qualified yoga teacher who can help you adapt the practice appropriately.

When should you practise Nadi Shodhana?

Nadi Shodhana is commonly practised as part of a daily yoga routine, often in the morning or before meditation. The ideal time can depend on your practice, schedule and the technique you are following.

If you are a beginner, choose a time when you can sit comfortably without rushing. Practise on a relatively empty stomach, and allow your breathing to settle after physical activity before beginning.

You can start with a few minutes of comfortable alternate nostril breathing and gradually develop a regular routine. If you are practising a structured version involving specific breathing ratios or breath retention, learn the technique from an experienced yoga teacher.

You can begin with just a few minutes and gradually establish a routine that suits you.

Consistency and ease are more useful than trying to follow an elaborate schedule that is difficult to maintain.

Nadi Shodhana as part of your yoga practice

Pranayama is more than a collection of breathing techniques. In yoga, it is a practice that invites us to pay closer attention to the breath and to approach that attention with care.

Nadi Shodhana offers a structured way to begin. Through the simple act of alternating the nostrils, you can practise coordination, observation and comfortable breath regulation.

You do not need to master advanced techniques or force your breathing into a particular rhythm.

Start gently. Pay attention. Allow the practice to develop over time.

As with other aspects of yoga, understanding the purpose of a technique and learning how to practise it appropriately are just as important as performing the steps.

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At Namah-State, pranayama is taught as part of a broader yoga practice that combines traditional principles, practical instruction and awareness of individual needs.