Breathwork

How to Do Nadi Shodhana Pranayama: Step by Step

Illustration of a meditating person with a golden line of breath linking a point in front of the nose and the heart, seven chakras glowing

Nadi shodhana pranayama (alternate nostril breath practice) is a slow, calm way to breathe. You breathe in and out through one nostril at a time. This guide shows you how to do it safely, step by step.

By the Prana Path editorial team · 20 October 2026

Reviewed by the Prana Path editorial team · Last reviewed 20 October 2026
This is general wellness information, not medical advice. Read our health disclaimer.

What Is Nadi Shodhana Pranayama?

Pranayama (breath practice) is part of hatha yoga, an old Indian path of body and breath work ^[2]. Nadi shodhana is one kind of pranayama. The name is often explained as channel-cleansing breath. In simple words, you switch your breath from one nostril to the other. The pace stays slow and even. Many people use it as a quiet pause in a busy day. It is a gentle way to practise slow breathing, which belongs to the wider family of relaxation techniques ^[1].

Why Slow Breathing Feels Calming

Relaxation techniques aim to bring on the relaxation response (the body's calm state). This state includes slower breathing, lower blood pressure and a slower heart rate ^[1]. It is the opposite of the stress response ^[1]. Nadi shodhana is a breath practice, so it fits this calm style of practice. It is not a medical treatment. If you have a health problem, please talk to your doctor first.

Get Ready Before You Start

Choose a quiet spot. Sit on a chair or on the floor with a straight, easy back. Rest your left hand on your left knee. Practise on an empty stomach, or a few hours after a meal. Keep your face, jaw and shoulders soft. Slow, easy breathing is the shared aim of relaxation practices ^[1]. If your nose is blocked or you feel unwell, skip this practice for today.

How to Do Nadi Shodhana Step by Step

Use your right hand for the nostril holds. Fold your index and middle fingers toward your palm. Your thumb will close the right nostril. Your ring finger will close the left nostril. Move slowly and keep your touch light. The full steps are listed below. If you want a guided page, see our Alternate Nostril Breathing (Nadi Shodhana) practice. This slow, even pace matches the calm, slower breathing that relaxation techniques aim for ^[1].

Common Mistakes and Gentle Tips

Do not force the breath. Do not hold your breath at first. Keep the in-breath and out-breath smooth and quiet. Stop if you feel dizzy, and return to normal breathing. Start with two or three minutes and add time slowly over many weeks. Relaxation practices work best when you stay relaxed, not strained ^[1]. Pregnant people and anyone with heart or lung problems should ask a doctor before trying breath practices.

Balance in Your Daily Practice

The Bhagavad Gita (Gita 6.16-17) teaches balance and moderation. In simple words, it says to avoid too much or too little of eating, sleeping and effort. Breath practice follows the same idea. Short, steady sessions are better than long, hard ones. You can pair nadi shodhana with Bee Breath (Bhramari), a humming breath, or with Box Breathing (Sama Vritti), an even-count breath. Both are also slow, relaxed practices ^[1]. Many people end with a short sit using Trataka (Candle Gazing) or Walking Meditation (Chankramana).

Try it: simple steps

Sit comfortably with a tall spine and relaxed shoulders.
Close your right nostril with your right thumb.
Breathe in slowly through your left nostril.
Close your left nostril with your ring finger, then lift your thumb.
Breathe out slowly through your right nostril.
Breathe in through the right, then switch and breathe out through the left. This is one round.
Repeat for five to ten rounds, then breathe normally and rest.

Questions people ask

How long should I practise nadi shodhana?

Start with two or three minutes. Add a little time as it feels easy. Slow, relaxed breathing is the goal of relaxation techniques, so never strain [1].

Which nostril do I start with?

Most teachers start by breathing in through the left nostril. Then you switch with each breath. Follow your teacher's guidance if you have one.

Is alternate nostril breathing safe for beginners?

It is gentle for most healthy people when done slowly. Never force your breath. If you have a health problem, are pregnant or feel dizzy, speak to your doctor first [1].

Is nadi shodhana the same as anuloma pranayama?

They are close cousins. Both are alternate nostril breath practices in hatha yoga [2]. Teachers may use the names a little differently, so ask yours.