Nadi shodhana, 'channel cleansing', is one of the oldest breath practices in yoga. It's slow, quiet and deeply settling — a perfect bridge between a busy day and meditation.
Where It Comes From
In yogic thought, two main energy channels run either side of the spine: ida, linked to the left nostril, cooling and lunar; and pingala, linked to the right, warming and solar. Alternate nostril breathing is said to balance the two, preparing the mind for meditation. It's taught in classic texts such as the Hatha Yoga Pradipika.
In modern terms, it's a slow breathing practice with a built-in focus task: switching nostrils on every breath keeps attention anchored. Studies on regular practice have found reductions in stress and improvements in attention.
Hand Position
Use your right hand. Fold your index and middle fingers into your palm (or rest them on your forehead between the eyebrows). Your thumb will close the right nostril, and your ring finger will close the left. Rest your left hand in your lap. Press gently on the soft part of the nostril, not the bone.
One Round
Close the right nostril and breathe in through the left. Close the left, open the right, breathe out through the right. Breathe in through the right. Close the right, open the left, breathe out through the left. That's one full round: in left, out right, in right, out left.
Keep the breath slow and silent. Beginners do best without holds. The pacer below runs 4 seconds in and 6 seconds out; switch nostrils at each 'Breathe in'/'Breathe out' change following the sequence above.
- ✦In left · out right
- ✦In right · out left
- ✦That's one round — always switch after the inhale
The practice · 5 minutes
Five Minutes Of Nadi Shodhana
- 1Sit upright. Set your right hand: thumb for the right nostril, ring finger for the left.
- 2Exhale fully, then close the right nostril.
- 3Start the pacer. Breathe in through the left for 4.
- 4Switch: close left, open right. Breathe out through the right for 6.
- 5Breathe in through the right for 4. Switch. Out through the left for 6.
- 6Continue for the full set, ending with an exhale through the left. Rest your hand and breathe naturally for a minute.
Coming back to it: Once the sequence is automatic, use it as a two-minute bridge into meditation or mantra practice. After a few weeks, you can add a gentle two-second pause after each inhale.
Guided pacer
Nadi shodhana (4 in · 6 out)
In 4s · out 6s · 30 rounds
Ready
Sit upright, shoulders soft, breathe through the nose.
Journal prompts
- “Did one nostril feel more open than the other at the start? At the end?”
- “How did my mind feel after five minutes compared with before?”
- “Could this become my bridge into meditation?”
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Check Your Understanding
3 quick questions. Retake it any time.
1. What does 'nadi shodhana' mean?
2. When do you switch nostrils?
3. Which finger closes the left nostril in the usual hand position?
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Try it →Safety: Breathwork is generally safe, but stop if you feel dizzy, tingly or anxious and return to normal breathing. Never practise breath holds or energising breath while driving, in water, or standing where you could fall. If you are pregnant, or have a heart condition, high blood pressure, epilepsy, panic disorder or a respiratory condition, skip Lesson 7 and the breath holds and check with your doctor first. This course is education, not medical treatment.