Hatha YogaAlternate Nostril Breathing (Nadi Shodhana)
Nāḍī Śodhana
Breathing alternately through the left and right nostrils. The key balancing pranayama of Hatha yoga.
Nadi shodhana, or alternate nostril breathing, moves through the left and right nostrils in turn: you close one with a finger and inhale or exhale through the other. Hatha yoga regards it as the main balancing pranayama, and it's described in the second chapter of the Hatha Yoga Pradipika.
Many schools call a closely related technique anulom vilom. The app offers it at beginner level, with three rhythm options.
How to do it
- With your right hand, form Vishnu mudra: the thumb closes the right nostril, the ring finger closes the left.
- Close the right nostril and inhale through the left.
- Close the left, release the right, and exhale. Inhale through the right.
- Close the right and exhale through the left. That is one cycle. Keep going, following the pacer.
More detail
Sit with a straight back: in Half Lotus Pose, on your heels or on a chair. Let your right elbow point down so your shoulder doesn't tire, and rest your left palm on your knee. Your fingers touch your nostrils lightly, without pinching the cartilage.
The app's starting rhythm is a 4-second inhale, a 2-second hold and a 6-second exhale. Move on to the classic and advanced versions only once the previous one flows without strain. The most common slip is losing track of which nostril comes next.
One rule helps: after an exhale, inhale through the same nostril. With heart disease or high blood pressure, practice without holds.
Benefits
Balances both hemispheres, deeply calming
Cautions
- Severe nasal congestion
- Heart disease — practice without breath retention
- Hypertension — no breath retention
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Questions
How many rounds should I do? The Hatha Yoga Pradipika advises building up gradually: begin with 5 to 9 rounds and, over time, work up to 12 or more, never forcing the breath. A session in the app lasts 7 minutes by default.
Which hand closes the nostrils? Usually the right, folded into Vishnu mudra: the thumb closes the right nostril and the ring finger the left.
Can I practice with a stuffy nose? Not with heavy congestion; wait until air moves freely again. For nasal hygiene, yoga offers saline nasal rinsing.