Alternate nostril breathing is a gentle yoga breathing practice. You close one nostril, breathe in through the other, then switch sides with each breath. Keep it soft, quiet and short, and stop if you feel dizzy or strained.
This is general education, not medical advice. If you have a heart or lung condition, high blood pressure or are pregnant, check with your doctor before practising breathing exercises.
What is alternate nostril breathing?
Alternate nostril breathing is a gentle yoga breathing practice where you breathe through one nostril at a time, switching sides with each breath. In Sanskrit it is often called nadi shodhana, which is commonly translated as channel cleansing. It is one of the best-known practices in pranayama, and it is slow, quiet and easy to learn. Beginners often start with it because it asks you to pay close attention to the breath without strain.
How do you do it step by step?
Close the right nostril, breathe in through the left, switch, breathe out through the right, then reverse, and repeat for a few rounds. Take your time and keep the breath soft.
- Sit comfortably with a tall, relaxed spine.
- Rest your left hand on your knee.
- Raise your right hand and fold the index and middle fingers toward your palm.
- Close the right nostril with your thumb and breathe in slowly through the left.
- Close the left nostril with your ring finger, release the right and breathe out slowly through the right.
- Breathe in through the right, switch, and breathe out through the left. That is one round.
- Practise three to five rounds, then breathe normally.
What does the breath feel like?
The breath should feel smooth, silent and unforced, with no strain in the face or chest. If you hear a strong sound or feel pressure in your head, slow down. Use a light touch on the nose. Keep your shoulders low and your jaw soft. The goal is not deep breathing but even, easy breathing that you could keep up comfortably.
Why do people practise it?
People practise it as a calming routine, and some like it for focus before meditation. The National Center for Complementary and Integrative Health describes yoga as a mind and body practice that includes breathing, movement and meditation. Alternate nostril breathing fits the breathing part. Research on specific effects is limited and varies, so treat it as a gentle practice rather than a treatment. Many people simply enjoy the slow rhythm.
What is the best time to practise?
Early morning or evening works well, ideally on an empty stomach and in a quiet place. A few rounds before sitting for morning meditation can help you settle. In the evening, a short practice can be a calm bridge between work and rest. Avoid practising right after a heavy meal.
How long should a beginner practise?
Two to five minutes is enough, and you can add a minute each week if it feels easy. Beginners often do too much too soon. A short, steady practice is better than a long, tiring one. Stop when you feel any strain. Over several weeks you may extend to ten minutes if you wish, but this is optional.
Should you hold the breath?
Beginners should skip breath holds and simply breathe in and out smoothly. Breath holds are part of some traditional versions, but they are not necessary at the start. If you want to try them, ask a qualified teacher first. People with heart or lung conditions, high blood pressure or pregnancy should not hold the breath without medical advice.
What if one nostril is blocked?
If a nostril is blocked, breathe gently through both, or simply rest and try again later. A cold or allergies can make this practice uncomfortable. Do not force the breath. You can instead practise slow, natural breathing as described in our guide to meditating correctly. Return to alternate nostril breathing when you feel clear.
What are common mistakes?
Common mistakes include pressing too hard on the nose, breathing too fast, tensing the shoulders and counting too long. Another is forcing a long exhale. Keep the breath equal and easy. If you lose count, simply begin again. If your mind wanders, notice and return to the sensation of the air moving through the nostril.
Who should be careful?
People with breathing problems, heart conditions, high blood pressure, pregnancy or recent surgery should speak with a doctor first. Everyone should stop if they feel dizzy, breathless or anxious. This guide is general education and not medical advice. If you have a medical condition, check with your doctor and a qualified teacher before starting any breathing practice.
How does it differ from other breathing practices?
It is slower and more focused than many others, and it uses the hand to guide the breath. Compared with box breathing, it adds the left-right pattern. Compared with fast breathing techniques, it is much gentler. You can read about a simpler option in our guide to breathing exercises and lung capacity.
Can you do it without using your hand?
Yes, you can imagine the breath moving from side to side while breathing normally through both nostrils. This is useful if your hand tires or if you are in public. Simply picture the breath flowing in on one side and out on the other. The visual focus can still help you settle. Keep your breathing quiet and easy.
How can you fit it into a routine?
Pair it with a habit you already have, such as sitting for meditation or finishing a yoga session. After gentle movement, a short breathing practice helps you transition to rest. Our guide to starting a home yoga practice shows how to build a simple order. Keep the whole thing short, and add a minute only when it feels natural.
Can you practise it at work?
Yes, a few quiet rounds at your desk can serve as a short reset, as long as you feel comfortable. Sit upright, keep your eyes open or soft, and use a subtle touch. If you cannot use your hand, use the mental version. Our guide to meditating at work has more ideas for short breaks.
What should you do afterwards?
Breathe naturally for a minute, notice how you feel and then move slowly. You might feel calm, alert or neutral. All are fine. Keep a short note if you like. Do not rush straight into a demanding task if you feel relaxed. Give yourself a minute to arrive back.
What should you expect over time?
You may find the breath easier to follow, but results vary, and the practice is not a cure for any condition. Some people feel steadier after a few weeks. Others notice little. Keep your expectations modest and enjoy the practice for its own sake. If you have ongoing stress, sleep problems or anxiety, speak with a doctor in addition to using breathing practices.
What is the history behind it?
The practice comes from the yoga tradition, where breathing exercises are described as a way to prepare the mind for stillness. Classical texts on hatha yoga describe breathing practices as a bridge between postures and meditation. Our guide to the eight limbs of yoga explains where breath control fits in the wider path. You do not need to follow any belief to try the practice. Many people use it simply as a way to slow down.
How can you create a good setting?
Choose a quiet corner, sit on a cushion or chair, keep the room comfortable and silence your phone. A calm space makes it easier to notice the breath. Sit with your back supported if needed. Wear loose clothing so that your belly can move freely. Keep a tissue nearby in case your nose runs. A few minutes of preparation helps you stay relaxed throughout the practice.
What if you lose track of which nostril is next?
Simply pause, take one natural breath and begin the round again. Losing track is common for beginners. Do not worry about getting the order perfect. A good habit is to always breathe in through the side you just breathed out of, then switch. Repeat this simple rule to yourself, and the pattern will soon feel automatic.
Where to read next
For a calm, beginner-friendly start, Ranjana Sinha’s Begin Where You Are is written for people who want simple steps. Our guide to starting a home yoga practice adds a gentle routine you can follow at home.
Frequently asked questions
What is nadi shodhana?
It is the Sanskrit name for alternate nostril breathing, often translated as channel cleansing.
How many rounds should I do?
Three to five rounds is enough for a beginner.
Is it safe?
It is gentle for most healthy people. Skip breath holds and ask your doctor first if you have a heart or lung condition, high blood pressure or are pregnant.
Which nostril do I start with?
Many teachers start by breathing in through the left. Follow your teacher’s guidance.
Can I do it every day?
Yes, short daily practice is fine if it feels comfortable.
The bottom line
Alternate nostril breathing is a calm, simple practice. Keep it gentle, skip breath holds at first and enjoy a few quiet minutes of steady breathing.
