Nadi Shodhana, also known as Alternate Nostril Breathing, is a classic yogic pranayama used to balance the nervous system and clear subtle energy channels (nadis). “Nadi” means channel, and “Shodhana” means purification—this breath is meant to cleanse and harmonize the body and mind.
It’s especially effective for reducing stress, centering the mind, and preparing for meditation or sleep. Practicing Nadi Shodhana regularly brings a felt sense of mental equilibrium, like a reset button for emotional turbulence.
| Time | How | |
|---|---|---|
| Inhale | 〜4 s | Close the right nostril, inhale through the left |
| Exhale | 〜4 s | Close the left nostril, exhale through the right |
| Inhale | 〜4 s | Inhale through the right, close it |
| Exhale | 〜4 s | Exhale through the left |
Continue for 5–10 rounds, breathing slow and smooth.
The breath should be gentle, even, and without force. You can count (e.g. 4 in / 4 out), but rhythmic precision is less important than ease and awareness.
The alternation brings both stimulation and calm in harmony—unlike techniques that only energize or only soothe.
Sit comfortably with a tall spine and relaxed shoulders.
Use your right hand, thumb to close the right nostril, ring finger to close the left. Middle and index fingers can rest on your forehead or curl in.
Steps
Close your eyes, and keep your breath soft and even. No force or strain.
This is a balancing practice—neither overly activating nor sedating. It’s gentle enough for daily use and especially helpful during moments of internal imbalance.
If one nostril is blocked, breathe gently or practice simple awareness of the breath until it opens. Try not to force airflow.
