Written by Tanya — Yoga Alliance RYS 200 (ID 252157), trained at Devvrat Yoga School, Varkala, India (December 2025). Tanya teaches Hatha and Yin yoga at Your Ritual Yoga in Golders Green, NW11.
Nadi shodhana is one of the most widely taught pranayama techniques in classical yoga — and one of the most misunderstood. Its name translates roughly from Sanskrit as “channel cleansing”: nadi meaning energy channel, shodhana meaning purification or cleansing. The practice involves alternating the breath between the left and right nostrils using a specific hand position, working with a slow, counted rhythm.
It sounds simple. And the mechanics are. But the effect — when the technique is practised correctly and consistently — is something that many students describe as the most immediately calming breath practice they have encountered.
This guide walks through what nadi shodhana actually is, the step-by-step technique, and the three situations where it tends to be most useful.
1. What Nadi Shodhana Is and Isn’t
Nadi shodhana is a balancing pranayama. Its purpose, within the yogic framework, is to balance the flow of energy through the left and right channels of the body — the ida (associated with the left nostril, lunar, cooling, parasympathetic) and the pingala (associated with the right nostril, solar, warming, activating).
From a physiological perspective, research into this breath pattern suggests it may support a shift towards parasympathetic nervous system dominance — the state associated with calm, digestion, and rest. It has also been studied in relation to attention and cognitive balance, with some evidence suggesting that alternating nostril breathing may support integration between the hemispheres of the brain.
What nadi shodhana is not: a hyperventilation technique, a forceful practice, or something that should be performed quickly. It is not Kapalabhati (the rapid breathing technique sometimes called breath of fire) or Bhastrika (bellows breath). Those are activating practices. Nadi shodhana is, in most of its forms, settling and integrating.
It is also not suitable for everyone in all circumstances — more on that below.
2. Step-by-Step with Hand Position
Vishnu Mudra Hand Position
The traditional hand position for nadi shodhana is Vishnu mudra, formed with the right hand.
Extend the right hand in front of you. Fold the index and middle fingers down towards the palm, leaving the thumb, ring finger, and little finger extended. The thumb will be used to close the right nostril; the ring finger (and sometimes the little finger alongside it) will be used to close the left nostril.
Rest the left hand comfortably on the left knee, palm facing upward.
The technique, step by step:
- Sit in a comfortable position with the spine tall. Close the eyes.
- Begin with a full, natural exhale through both nostrils.
- Close the right nostril with the right thumb. Inhale slowly and completely through the left nostril. Count to 4 (or use a count comfortable for you).
- Close both nostrils — thumb on the right, ring finger on the left. Retain the breath briefly, if comfortable. Count to 4.
- Release the thumb and exhale slowly through the right nostril. Count to 4 (or extend to 6 or 8 as the practice deepens).
- Inhale through the right nostril. Count to 4.
- Close both nostrils again briefly.
- Release the ring finger and exhale through the left nostril. Count to 4 (or extended count).
That is one complete round. The pattern is: exhale right, inhale right — exhale left, inhale left — and repeat.
Begin with 5 rounds. Over weeks of practice, build gradually to 10 or 20.
3. Three States It’s Most Useful For
Nadi shodhana is not a one-size breath. It has particular affinity with three common states.
Before sleep — the parasympathetic shift produced by slow alternate nostril breathing makes it well-suited to the transition from wakefulness to rest. Ten minutes of nadi shodhana, practised lying down or seated in dim light, can help quiet a racing mind before bed. It is particularly effective for the kind of mental circling that prevents sleep — the replaying of events, the running list, the anxiety that surfaces when the day quietens.
After a stressful event or period — arriving at the mat after a difficult meeting, a long commute, or an emotionally demanding day, the body is often still in an elevated state. A few rounds of nadi shodhana at the start of a practice settle the nervous system more quickly than simply lying down and hoping the mind will follow. It gives the breath something deliberate to do.
Before focused work — this is less commonly discussed, but nadi shodhana at the start of a creative or focused work session — a writing block, a presentation, a difficult conversation ahead — can produce a state of alert, balanced attention. The technique occupies the thinking mind just enough to settle it, without inducing drowsiness.
4. Common Mistakes
Forcing the breath — the breath in nadi shodhana should feel smooth, quiet, and slow. If you are audibly gasping or straining, the count is too long. Start shorter and build.
Holding the breath too long too soon — retention (kumbhaka) in between the inhale and exhale adds depth to the practice but should be introduced gradually. Begin without retention. Add a brief pause only when the breath feels settled and easy.
Pressing too hard on the nose — the fingers should rest gently against the side of the nose, closing the nostril with just enough pressure. Pressing hard creates tension in the face and forehead, which defeats the purpose.
Practising with a blocked nose — if one or both nostrils are significantly blocked due to a cold, congestion, or seasonal allergies, alternate nostril breathing will be frustrating and potentially counterproductive. Use a simpler breath practice (such as simple 4-4-4-4 box breathing) until the congestion clears.
5. How Long to Practise
5 Rounds vs 10 vs 20
Five rounds — which takes roughly four to five minutes at a slow count — is a meaningful beginning. It is long enough to produce a noticeable shift in the nervous system, short enough to fit anywhere.
Ten rounds (eight to ten minutes) deepens the effect considerably and is the length that many experienced practitioners find most consistently useful.
Twenty rounds is an extended pranayama session — appropriate when you have the time and an established practice. At this length, the integrating and settling effect can be profound. Some practitioners describe a state of quiet, almost luminous clarity after a long nadi shodhana session.
When to Skip It (Cold, Blocked Nose)
The guidance here is simple: if you cannot breathe through one or both nostrils comfortably, do not force nadi shodhana. The partial obstruction creates uneven breath, compensatory tension in the face and chest, and frustration — none of which serve the practice.
Also avoid nadi shodhana if you are experiencing acute respiratory illness, significant sinus pressure, or if you have been advised by a medical professional to avoid breath retention. If you are pregnant, practise without breath retention and at a comfortable pace; consult your midwife or GP if you are unsure.
Frequently Asked Questions
Q: Which nostril do I start with?
A: Classical instruction typically begins the exhale from the left nostril, then the first inhale through the left. Some teachers vary this. The key is consistency within a session — whichever you begin with, complete full alternating rounds.
Q: Can I practise nadi shodhana every day?
A: Yes. It is considered one of the safest and most consistently beneficial pranayama practices for daily use. Morning and evening are both appropriate times.
Q: I feel dizzy — is that normal?
A: Mild light-headedness can occur in the first few sessions, especially if the count is too long or the breath too deep. Shorten the count, breathe more gently, and sit with your back supported. If dizziness persists, stop and consult a yoga teacher or healthcare professional.
Q: Do I need to use Vishnu mudra or can I just use my thumb and a finger?
A: Vishnu mudra is the traditional form and works well for most people. If it is uncomfortable — due to arthritis, stiffness in the hand, or other reasons — simply using the thumb and index finger on alternate sides is acceptable. The mudra is a vehicle, not the destination.
Nadi shodhana is taught as part of every Hatha yoga class at Your Ritual Yoga. Come and experience it in the ritual space — breath, stillness, and sound healing, held together in a small, quiet studio.
About the author
Tanya is a Yoga Alliance RYS 200 certified yoga teacher (ID 252157), trained at Devvrat Yoga School in Varkala, India (December 2025). She teaches Hatha and Yin yoga at Your Ritual Yoga in Golders Green, NW11 — a small, intentional studio where every class includes sound healing with Himalayan singing bowls and a post-class herbal tea ritual. www.ritual-yoga.co.uk