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Nadi Shodhana (Alternate Nostril Breathing)

Breathing Technique

◐ BalancingBeginner

Overview

A technique to alternate breathing between the right and left nostrils, balancing the *pingala* (solar/activating) and *ida* (lunar/calming) energy channels and regulating the nervous system.

Duration

5-15 minutes

Frequency

Daily, morning or evening

Guidance

Optional

Practice Steps

  1. 1Sit in a comfortable posture with the spine straight
  2. 2Place the right thumb over the right nostril and the ring finger over the left nostril (using Nasagra Mudra)
  3. 3Exhale completely through both nostrils
  4. 4Close the right nostril with the thumb and inhale slowly and deeply through the left nostril to a count of 4
  5. 5Close the left nostril with the ring finger, release the thumb, and exhale slowly through the right nostril to a count of 4
  6. 6Inhale through the right nostril to a count of 4
  7. 7Close the right nostril, release the left nostril, and exhale through the left nostril to a count of 4
  8. 8This completes one full round. Continue for 5–10 minutes, maintaining a smooth, quiet, and effortless breath.

Primary Benefits

Stress ReliefNervous System BalanceMental ClarityFocus Enhancement

Recommended Session

5–10 minutes. Start with an equal ratio (e.g., 4s inhale, 4s exhale). Gradually increase time and potentially introduce a light hold (Kumbhaka) if comfortable (e.g., 1:4:2 ratio).

Contraindications

Generally safe. If a nostril is blocked, practice only through the clear nostril or wait until clear. Stop if dizzy or uncomfortable. Avoid forced breathing or holds if pregnant or have high blood pressure.

Related Techniques

Sama Vritti (Equal Ratio Breathing)

Inhaling and exhaling for the same duration (e.g., 4 seconds each) to achieve balance in the nervous system.

Ujjayi Pranayama (Ocean Breath)

A breath practice involving a gentle constriction in the back of the throat on both the inhale and exhale, creating an audible, ocean-like sound. It helps maintain rhythm, focus, and heat.