How to Practice Nadi Shodhana Pranayama: A Guide to Alternate Nostril Breathing in Yoga
- Apr 23, 2021
- 10 min read
Breathwork to harmonize the nervous system and purify energy pathways.
By PRANA EDITORS | Updated: April 24, 2025
In this part of our Pranayama Learning Series, we’ve been exploring yogic selective nostril breathing. So far, we’ve covered the relaxing Chandra Bhedana (Left Nostril Breathing) and energizing Surya Bhedana (Right Nostril Breathing). Now, we arrive at Nadi Shodhana, also called Nadi Shuddhi, but best known and aptly described by its common English name, Alternate Nostril Breathing.
Quick Overview: To practice Nadi Shodhana, you inhale through the left nostril while the right is closed, followed by an exhale through the right nostril with the left nostril closed. Then, you do it the other way around, inhaling through the right and exhaling through the left.
In this Article: Meaning | Purpose | Steps | Variations | Benefits | Precautions |
Frankly, Nadi Shodhana is the cornerstone of yogic breathwork and probably the most widely practiced pranayama around the world. That’s why we’ve gone all out to craft this guide, aiming to create a comprehensive learning resource for both yoga students and teachers.
In the sections that follow, we'll walk you through everything you need to know—from its meaning to purpose, basic sequence to advanced refinements, and benefits to contraindications. To make learning easier, we’ve also included step-by-step instructions, annotated diagrams, easy-reference tables, and spiritual insights from classic and modern yoga texts.
What is Nadi Shodhana in Yoga?
Nadi Shodhana is a yogic breathing practice where the flow of breath is alternated between the left and right nostrils in a structured sequence. It also involves the use of a hand gesture (mudra) to open and close the nostrils as needed during each inhalation and exhalation.
The name Nadi Shodhana comes from the Sanskrit words Nadi (energy channels), Shodhana (purify). Put together, they clearly describe the main purpose of this practice: to purify and balance the subtle energy channels (nadis) through regulated alternate nostril breathing.
From the Source: "Inhale through the left and exhale through the right. Then, inhale through the right and exhale through the left. This is Nadi Shodhanam." — Yoga Chudamani Upanishad |
Additionally, this pranayama is deeply rooted in yogic tradition, tracing back to ancient texts like the Yoga Chudamani Upanishad, Dattatreya Yoga Shastra, and Gheranda Samhita. It’s also detailed in modern teachings by Satyananda Saraswati, BKS Iyengar, and Swami Sivananda, among others.
Since this pranayama is taught across nearly every style and lineage of yoga, you may encounter various names, interpretations, and slight modifications to the technique or progressive practice steps. In this guide, we focus on the classical version practiced within the Hatha Yoga tradition.
What Happens When You Practice Alternate Nostril Breathing?
Nadi Shodhana invites you into a slow, steady rhythm of weaving your breath from one nostril to the other like a pendulum. As the breath flows in this balanced pattern, it harmonizes two opposing energies within us: the cool, intuitive Ida (linked to the moon and feminine principle) and the warm, dynamic Pingala (linked to the Sun and masculine principle).
In modern language, breathing through the right nostril activates the left brain hemisphere,grasp and breathing through the left nostril activates the right brain hemisphere. Alternating the breath between the two nostrils creates balance between the sympathetic (activity-oriented) and parasympathetic (rest-oriented) branches of the autonomic nervous system.
Yogis believe this rhythmic alternation induces a unique, and rather elusive, mental state of “relaxed alertness.” It’s a condition when the body and nervous system are fully relaxed, yet the mind is alert and attentive. This is considered the ideal inner state to enter deep meditation. But beyond its spiritual effects, people also practice Nadi Shodhana for its health benefits, which we will discuss later.
When Should You Start Learning Nadi Shodhana?
Nadi Shodhana is generally introduced once a student has established a steady asana practice and is ready for formal pranayama training. Some yoga schools introduce a simplified version early on and refine it gradually over time. Others wait until a student has mastered the classical pranayamas, believing that this is necessary to grasp the subtleties of Nadi Shodhana.
Interestingly, the first half of the Nadi Shodhana cycle mirrors Chandra Bhedana (Left Nostril Breathing) and the second half mirrors Surya Bhedana (Right Nostril Breathing). This makes it logical–both energetically and instructionally–to study these two pranayama practices first.
Moreover, Nadi Shodhana is usually taught in 3 to 5 progressive stages, beginning with a preparatory version known as Anuloma-Viloma. Anuloma-Viloma is also an alternate nostril breathing technique, but it has a slightly different sequence and breathing pattern (we’ll discuss this later).
Based on this, we recommend the following learning order: Chandra Bhedana → Surya Bhedana → Anuloma-Viloma → Nadi Shodhana. This is the structure we follow in our Pranayama Series. If you want to follow along, begin with our guide to selective nostril breathing.
We are aware that modern yoga classes teach a simplified version of Nadi Shodhana, but in our view, it is the most contemplative and spiritually resonant yogic breathing practice. Even BKS Iyengar calls it “the most difficult, complex, and refined of all pranayamas.” We’ve discussed this idea in more depth in our Substack essay: Why Nadi Shodhana is a Lifelong Journey (Coming Soon).
What’s the Best Posture for Nadi Shodhana Practice?
Like all classical pranayamas, Nadi Shodhana is best practiced in a seated posture that offers a stable base, supports the natural alignment of the spine, and supports attentive breathing. There are a handful of options to choose from, but the most recommended asanas include:
Siddha Yoni Asana (Adept Pose for Woman)
Sukhasana (Easy Pose) or Ardha Padmasana (Half-Lotus Pose) are more beginner-friendly alternatives. Kneeling postures, such as Vajrasana (Thunderbolt Pose) and Virasana (Hero Pose), can also be used, especially for shorter sessions or if sitting cross-legged is uncomfortable.
If sitting on the floor is not feasible–due to age, injury, or limited flexibility–you can also practice while sitting upright on a chair with both feet firmly grounded. However, you cannot practice Nadi Shodhana Pranayama while standing, practicing asanas, or lying down (i.e., in Corpse Pose).
What Hand Gesture (Mudra) Should You Use?
Nadi Shodhana is traditionally practiced using Nasikagra Mudra with the right hand. This yogic gesture is similar to Vishnu Mudra, but instead of folding the index and ring finger into the palm, you extend them outward and lightly rest their tips at the eyebrow center on the forehead.
In both of these hand formations, the thumb rests beside the right nostril, and the ring finger rests beside the left nostril. So, the right nostril can be closed or left open using the thumb as required. Similarly, the air flow through the left nostril can be controlled with the ring finger.
Lastly, there are three things you can do with your left hand:
Rest the left hand on your thigh, palm facing upward.
Support the right elbow by cupping it with the palm (good for long sessions).
Place the left hand on the thigh and form a meditative mudra.
Choose the option that feels natural and supports a steady posture throughout your practice.
How to Practice Nadi Shodhana (Step-by-Step Guide)
Nadi Shodhana is best practiced in a quiet, comfortable space where you can sit undisturbed for several minutes. Here are the steps to complete one full cycle:
Posture: Sit in a Siddhasana or Padmasana. Close your eyes, lightly touch the tip of your tongue to the soft palate, and direct your attention to the rhythm of your breath.
Hand Gesture: Form Nasikagra Mudra with your right hand and use the left hand to cup your right elbow for support. Or, simply rest your left hand on your thigh. When ready to begin, exhale fully through both nostrils to expel any residual air from the lungs.
Inhale (Left): Close the right nostril with your thumb and inhale through the left nostril.
Exhale (Right): Close the left nostril using the ring finger, release the thumb from the right nostril, and exhale gently through the right.
Inhale (Right): Continue keeping the left nostril closed, and inhale through the right.
Exhale (Left): Close the right nostril with your thumb, release the ring finger from the left nostril, and exhale through the left. This completes one round of Nadi Shodhana.
Repeat: Continue the process for 10 rounds or 5 minutes, depending on your capacity. Focus on maintaining a steady, smooth, and silent breathing pattern throughout.
Conclude: After your final round, release the mudra and return to natural breathing. Keep your eyes closed and rest in Sukhasana or Savasana (Corpse Pose).
Here’s the basic breathing sequence: left-in → right-out → right-in → left-out. You can also do this the other way around, i.e., start with the right nostril instead of the left.
This brings us to a commonly asked question: Which nostril should I start with?
According to Geert Meijer, a Hatha Yoga instructor, “You begin with your active nostril (as per the nasal cycle), and there’s a simple method to figure this out. Place a finger under your nostrils as you breathe out. You’ll notice one of your nostrils has a stronger airflow. That’s your active (dominant) nostril. But remember, this changes naturally throughout the day.”
How Long Should You Practice Nadi Shodhana?
Classical texts recommend practicing Nadi Shodhana for 10 to 15 minutes twice a day, ideally at dawn and dusk, when the body's bio-energy systems are most receptive to breathwork. They also mention it takes three months of regular practice to fully cleanse the pranic pathways (nadis).
However, if you are new to pranayama, it’s important to build your practice gradually. Start with 8 to 10 rounds, focusing on smooth, steady, and mindful breathing rather than rushing toward a time goal. As your endurance improves, extend your practice toward 10 minutes or more.
Tips to Practice Nadi Shodhana Effectively
Here is a quick recap of the key guidelines to make the most out of your practice:
Posture: Sukhasana or Padmasana.
Time: Although Nadi Shodhana can be practiced at any time, it is traditionally performed early in the morning on an empty stomach–after asana and before meditation.
Location: Choose a quiet space with clean air and a comfortable temperature.
Mudra (Hand Gesture): Form Nasikagra Mudra with your right hand. The left hand can rest on the thigh, support the right hand, or form another meditative hand gesture.
Gaze: You can keep your eyes closed or half-open with a soft, internal gaze.
Duration: Start with 10 rounds and build up slowly.
Awareness: Observe your breath and count the duration of inhalation and exhalation to stay focused. Your mental focus should be on the Ajna (Third-Eye) Chakra.
Mantra (Optional): In many yogic lineages, students are encouraged to silently (mentally) chant Om while practicing Nadi Shodhana Pranayama.
Remember, you don’t have to apply all of these tips at once. Feel free to integrate them gradually and modify them to match your personal pace, comfort level, and stage of development.
Mastering Nadi Shodhana Through Progressive Stages
Nadi Shodhana practice is developed, refined, and perfected over a long period. Here's how:
Level One: Use a 1:1 ratio of inhalation and exhalation. So, if you inhale for 4 counts, exhale for 4 counts as well. Keep adding one count as you get accustomed to the practice. Once you can comfortably maintain a count of 10:10, you’re ready for the next level.
Level Two: Use a 1:2 ratio of inhalation to exhalation. Start with a count of 5:10, and keep increasing the count as your breath becomes steadier. You can move on to the next level once you can comfortably do Nadi Shodhana using a count of 10:20.
Level Three: In this stage, you introduce internal breath retention (antara kumbhaka), using a 1:1:1 count. Once again, you start at 5:5:10 and work up to 10:10:20
Level Four: After mastering level three, it’s time to introduce external breath retention, using a count of 1:1:2:1. You start with a count of 5:5:10:5 and work up to 10:10:20:10
Level Five: This is the most advanced form of Nadi Shodhana. It involves practicing using a ratio of 1:4:2:1, which translates to a count of 10:40:20:10. However, please note that it will take many months of incremental progress to reach this stage.
Progressive Practice Table
For visual learners, perhaps this table will be easier to understand:
Level | Ratio | Starting Count | Goal Count | New Element |
|---|---|---|---|---|
Level 1 | 1:1 (inhale:exhale) | 4:4 | 10:10 | |
l 2 | 1:2 (inhale:exhale) | 5:10 | 10:20 | Prolonging the exhalation |
Level 3 | 1:1:2 (inhale:hold:exhale) | 5:5:10 | 10:10:20 | Adding internal retention (Antara Kumbhaka) |
Level 4 | 1:1:2:1 (inhale:hold:exhale:hold) | 5:5:10:5 | 10:10:20:10 | Adding external retention (Bahya Kumbhaka) |
Level 5 | 1:4:2:1 (inhale:hold:exhale:hold) | 10:40:20:10 | Maintain | Advanced retention and control |
Combining Nadi Shodhana with Bandhas
Advanced practitioners can eventually combine Nadi Shodhana with yoga bandhas—internal energetic locks that regulate and redirect the flow of prana to specific regions within the body.
The three primary bandhas are:
Jalandhara Bandha (Throat Lock): Gently tuck the chin toward the chest to seal pranic energy upward during internal and external breath retention.
Mula Bandha (Root Lock): Contract and lift the pelvic floor muscles during internal or external breath retention to redirect Apana (downward-moving energy) upward.
Uddiyana Bandha (Core Lock): Draw the abdomen inward and upward during external breath retention to lift prana into higher centers of consciousness.
The combination of pranayama and bandhas magnifies the spiritual and energetic effects of both practices. However, it’s considered a highly advanced stage of yoga training and should only be attempted after mastering Nadi Shodhana and each of the three bandhas independently.
Benefits of Nadi Shodhana Pranayama
Regular practice of Nadi Shodhana offers a wide range of benefits, such as:
A smoother and more balanced flow of prana throughout the body
Calming the nerves and activating the parasympathetic (rest-and-repair) response.
Greater resilience to stress through improved vagus nerve function
Stronger, more efficient breathing, with better lung capacity and respiratory health.
Support for heart health, including a naturally lower heart rate and blood pressure.
Sharper mental alertness, making it easier to stay centered during daily life.
A natural expansion of mindfulness, helping you move toward deeper meditation
These are some of the most widely recognized benefits of Nadi Shodhana. Yogic texts and practitioners describe additional subtle and spiritual effects, but we’ve focused here on those that are most consistently supported by both traditional teachings and modern observations.
When to Avoid or Modify Nadi Shodhana
Although Nadi Shodhana is generally safe, it should be avoided in the following conditions:
Respiratory and lung conditions (e.g., asthma, bronchitis, COPD)
Acute flu, cough, sore throat, sinusitis, or nasal/chest congestion
Sluggish digestion or chronic constipation
Kapha imbalance (as described in Ayurveda)
Low blood pressure or heart-related issues
Any medical condition aggravated by breath retention
You can still practice gentler, modified versions of Nadi Shodhana in some of these conditions. This calls for softer breathing without retention or shorter practice sessions. However, it is best to do so under the guidance of a certified pranayama instructor or respiratory therapist.
Final Thoughts + What to Read Next
This Nadi Shodhana guide concludes the “selective nostril breathing” section of our Pranayama Series. In the next section, we’ll explore energizing pranayama techniques, such as Bhastrika (Bellows Breath), Kapalbhati (Skull-Shining Breath), and Simha (Lion’s Breath) Pranayama.
If you’ve found this guide helpful, consider supporting our work by sharing it with your community or making a one-time or monthly donation. You can also join our monthly newsletter to receive updates, practice tips, and breathing exercises—delivered straight to your inbox.
Before you leave, here are some articles that may interest you:
Ida, Pingala, and Sushumna: The 3 Main Nadis in Yoga (Related Yoga Theory)
Surya Bhedana Pranayama: Yogic Right Nostril Breathing (Previous in the Series)
Best Yoga Blankets, For All Styles and Seasons (Yoga Prop Recommendation)
Understanding Energizing Pranayamas in Yoga (Coming Soon!)
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