Nadi Shodhana: Alternate Nostril Breathing Step by Step

The Breath That Balances You

Nadi Shodhana means "channel purification." Nadi is a channel through which life-energy flows; Shodhana means cleansing. In practice, it is simply alternate nostril breathing — you breathe in through one nostril and out through the other, switching sides with your fingers.

It looks almost too simple to matter. Yet of all the practices in yoga, this is the one teachers reach for again and again to settle a racing mind, before meditation, before sleep, or in the middle of a hard day. Modern researchers studying it have found measurable drops in heart rate, blood pressure and stress — from nothing more than the way you move air through your nose.

Also Known As

You may have heard this called anulom vilom. They are essentially the same alternate nostril breathing — anulom vilom usually means the version without breath holds, which is exactly where beginners should start.

How to Do Nadi Shodhana

Find a quiet spot where you can sit undisturbed for five minutes. You do not need anything except your hand and your breath.

Step 1 · Sit Tall and Settle
Sit comfortably with a straight, relaxed spine, shoulders soft, eyes gently closed. Take a few natural breaths to arrive.
Step 2 · Make the Hand Position
With your right hand, fold the index and middle fingers gently toward the palm (this is Vishnu mudra). Your thumb will close the right nostril; your ring finger will close the left.
Step 3 · Inhale Left
Close the right nostril with your thumb. Breathe in slowly and smoothly through the left nostril.
Step 4 · Exhale Right
Now close the left nostril with your ring finger and release the thumb. Breathe out slowly through the right nostril.
Step 5 · Inhale Right, Exhale Left
Breathe in through the right nostril. Then close it, release the left, and breathe out through the left. That is one full round.
Step 6 · Continue, Then Rest
Repeat for 5 to 10 rounds, keeping the breath slow and even — never strained. Then lower the hand, breathe normally, and sit for a moment in the stillness it leaves behind.

The Simple Pattern

In left → out right → in right → out left. You always exhale through the nostril you did not just inhale through, and you switch your fingers between the in-breath and the out-breath.

Why It Works

Slow, even, nasal breathing is one of the most direct ways to reach the nervous system you cannot otherwise control. Alternating the nostrils adds a balancing effect that practitioners have felt for millennia — and that science is now describing in its own terms.

Modern Science Says

Slow breathing at this pace boosts vagal tone — the strength of the parasympathetic "calm" response — lowering heart rate and blood pressure. Studies on alternate nostril breathing report reduced stress, steadier attention and a calmer cardiovascular state.

Yoga Has Always Said

The breath cleanses and balances Ida (the cooling, calming left channel) and Pingala (the heating, activating right channel). When the two are in balance, energy can rise through the central channel and the mind grows quiet and clear.

What It Helps With

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Stress & Anxiety

Calms the fight-or-flight response and quietens an overthinking mind — often within a few rounds.

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Better Sleep

Practised before bed, it slows the breath and the mind, easing the transition into deep sleep.

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Focus & Clarity

Balancing the breath steadies attention — a reason it is traditionally done just before meditation.

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Calmer Heart

Slow breathing supports healthy heart rate and blood pressure by strengthening vagal tone.

"When the breath wanders, the mind is unsteady. But when the breath is still, so is the mind."

— Hatha Yoga Pradipika

Practise Gently

Keep the breath soft and never force it. Begin without any breath holds. If you are pregnant, or have high blood pressure, a heart condition or a respiratory illness, skip retention and check with your doctor first. If you feel dizzy or breathless, pause and breathe normally. The goal is ease, not effort.

Frequently Asked Questions

Is Nadi Shodhana the same as anulom vilom?

They are very close. Both are alternate nostril breathing. In the most common usage, anulom vilom refers to alternate nostril breathing without breath retention, while Nadi Shodhana sometimes adds gentle holds. For beginners they are effectively the same calming practice.

What are the benefits of alternate nostril breathing?

Nadi Shodhana calms the mind, lowers stress and blood pressure, improves focus and steadies the breath. By balancing the two sides of the nervous system it is especially helpful for anxiety, overthinking and sleep.

How many rounds of Nadi Shodhana should I do?

Start with 5 rounds, or about 3 to 5 minutes. As it becomes comfortable you can build to 10 minutes. Consistency every day matters more than long sessions.

When is the best time to practise, and are there precautions?

Early morning or before sleep are ideal, on a fairly empty stomach. Keep the breath gentle and never strain. Skip breath holds if you are pregnant or have high blood pressure or a heart condition, and stop if you feel dizzy.

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