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Breathing technique · Clarity

Alternate Nostril Breathing (Nadi Shodhana)

Alternate nostril breathing, Nadi Shodhana in Sanskrit, moves the breath from one side to the other using your thumb and ring finger. It is a traditional pranayama for clearing the mind before meditation.

Inhale left 4 · Hold 4 · Exhale right 4 · Inhale right 4 · Hold 4 · Exhale left 4

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How to do alternate nostril breathing

  1. Sit tall. Rest your left hand in your lap and raise your right hand to your nose.
  2. Close your right nostril with your thumb and inhale through the left for 4.
  3. Close both nostrils and hold for 4.
  4. Release your thumb and exhale through the right for 4.
  5. Inhale through the right for 4, hold, then exhale through the left.
  6. That is one round. Continue for 5 to 10 rounds.

Benefits

When to use it

Before meditation or yoga, or when your thoughts feel scattered. Skip it if your nose is blocked.

Questions

How long should I practice alternate nostril breathing (nadi shodhana)?

Start with 3 to 5 minutes. One cycle takes 24 seconds, so 5 minutes is about 13 breaths. With practice, 10 to 20 minutes a day gives the deepest effect.

Is alternate nostril breathing (nadi shodhana) safe?

For most people, yes. Breathe gently and never strain. If you feel dizzy or lightheaded, return to normal breathing. If you are pregnant or have a heart or lung condition, check with your doctor before practicing breath holds.

Can I do alternate nostril breathing (nadi shodhana) with music?

Yes. Relax guides alternate nostril breathing (nadi shodhana) with an animated orb and optional soft tones or voice cues, and pairs it with 100 free calming tracks and nature sounds like rain and ocean waves.

More breathing techniques

Pair it with a guided meditation