Find Your Calm With Alternate Nostril Breathing
Some days, the mind feels pulled in several directions at once.
Thoughts move quickly. The body feels restless. The breath becomes shallow, and it can be difficult to feel grounded in the present moment.
Nadi Shodhana, also known as Alternate Nostril Breathing, is a gentle pranayama practice that invites us to slow down and reconnect with the natural rhythm of the breath.
By breathing through one nostril at a time, we give the mind something steady to follow. The simple pattern encourages focus, patience, and presence.
I enjoy practicing Nadi Shodhana before meditation, at the beginning of a yoga practice, or whenever I feel scattered and need a few quiet moments to come back to myself.
What Is Nadi Shodhana?
Nadi Shodhana is a traditional yogic breathing technique in which we alternate the flow of breath between the left and right nostrils.
In Sanskrit, Nadi refers to a channel or pathway through which prana, our life force energy, is believed to flow. Shodhana means cleansing or purification.
Nadi Shodhana can therefore be understood as a practice for clearing and balancing the energetic pathways within us.
In yogic philosophy, the left and right sides are associated with different energetic qualities. One side represents cooling, receptive, and reflective energy, while the other represents warming, active, and expressive energy.
Alternate Nostril Breathing invites these qualities to meet in the centre.
This does not mean we are literally breathing into different sides of the brain. It is a traditional way of describing the sense of balance and inner steadiness that may arise through the practice.
Why Practice Alternate Nostril Breathing?
The rhythm of Nadi Shodhana requires gentle concentration.
As you guide the breath from one nostril to the other, the mind has less space to wander. Your awareness becomes anchored to the feeling of the breath and the movement of your fingers.
This practice may help:
Slow and steady the breath
Calm a busy or distracted mind
Improve breath awareness
Encourage focus and mental clarity
Create a sense of balance and grounding
Prepare the mind for meditation
Support relaxation before rest
Offer a quiet pause during a stressful day
Deepen your connection with prana
You do not need to force yourself to feel calm. Simply following the breathing pattern can give your mind and body permission to begin softening in their own time.
Preparing for the Practice
Find a comfortable seated position.
You may sit cross-legged on the floor, kneel, sit on a bolster, or choose a supportive chair with both feet resting on the ground.
Allow your spine to lengthen naturally without becoming stiff.
Relax your shoulders away from your ears and soften your jaw.
Rest your left hand on your thigh or in your lap.
Before lifting your right hand, take a few natural breaths through both nostrils.
Notice the inhale.
Notice the exhale.
Notice whether one nostril feels more open than the other. This can change throughout the day and is completely normal.
Hand Position for Nadi Shodhana
You will use your right thumb to gently close your right nostril and your right ring finger to close your left nostril.
Your index and middle fingers can fold toward your palm or rest lightly at the space between your eyebrows.
Choose whichever option feels more comfortable for your hand and wrist.
Keep your fingers light. You only need enough pressure to close the nostril. Avoid pressing firmly into your nose.
If your shoulder becomes tired, support your right elbow with your left hand or place a cushion beneath your elbow.
Comfort matters more than creating a perfect hand position.
How to Practice Alternate Nostril Breathing
Begin with a gentle exhale through both nostrils.
When you are ready:
Use your right thumb to gently close your right nostril.
Inhale slowly through your left nostril.
Close your left nostril with your ring finger.
Release your thumb and exhale slowly through your right nostril.
Inhale through your right nostril.
Close your right nostril with your thumb.
Release your ring finger and exhale through your left nostril.
This completes one full round.
Continue for five to ten rounds.
Keep the breath slow, smooth, and comfortable. There is no need to make the breath unusually deep.
When you finish your final round, lower your right hand and breathe naturally through both nostrils.
Close your eyes and pause.
Notice how your breath feels.
Notice the quality of your thoughts.
Notice whether there is any change in your energy or your sense of presence.
Adding a Gentle Count
If the basic pattern feels comfortable, you can add an equal count to your inhale and exhale.
Try inhaling for a count of four and exhaling for a count of four.
If four feels too long, use a count of three. If it feels too short, you may explore a slightly longer count.
The exact number is not important. What matters is that the breath remains smooth and free from strain.
Breath retention is sometimes included in more advanced variations of Nadi Shodhana, but it is not necessary. Beginners can receive the benefits of the practice without holding the breath.
When to Practice Nadi Shodhana
Alternate Nostril Breathing can be practiced at many different times.
You may use it:
At the beginning of your yoga practice
Before meditation
Before savasana
In the morning as a grounding ritual
During a break in a busy day
After work as a transition into your evening
Before bed when your mind feels active
Any time you want to pause and reconnect
You can begin with two to five minutes and gradually spend more time with the practice if it continues to feel supportive.
Even a few rounds can offer a meaningful moment of awareness.
What If One Nostril Is Blocked?
It is common for one nostril to feel more open than the other.
If the breath can still move comfortably, simply use a smaller and gentler inhale. Avoid trying to pull the breath forcefully through the nose.
If one nostril is completely blocked because of congestion, allergies, or irritation, you may want to pause the physical technique.
Instead, rest both hands in your lap and visualize the breath alternating from one side to the other. This allows you to follow the rhythm without straining.
You can return to the full practice when both nostrils feel more comfortable.
Gentle Practice Notes
Nadi Shodhana should feel calming and steady, not restrictive.
Keep your fingers soft and avoid pressing too firmly against your nostrils.
Do not force the breath or try to inhale more air than feels natural.
If you feel dizzy, lightheaded, short of breath, anxious, or uncomfortable, lower your hand and return to your natural breath.
If you have recently had nasal surgery, experience frequent nosebleeds, or have a respiratory condition that affects your breathing, speak with a qualified healthcare professional before beginning a new breathwork practice.
Practice away from smoke, strong scents, or anything else that may irritate your nasal passages.
Returning to Balance
Nadi Shodhana reminds us that balance does not always mean becoming perfectly still.
Balance can be a gentle movement from one side to the other.
An inhale through the left.
An exhale through the right.
An inhale through the right.
An exhale through the left.
Back and forth, we follow the breath until the mind begins to settle and we feel a little more connected to ourselves.
You do not need to clear every thought.
You do not need to force yourself into calm.
Simply stay with the rhythm of your breath and allow it to guide you home.
Enjoy your practice everyone.
