Alternate Nostril Breathing (Nadi Shodhana): A Short, Practical Guide

Alternate Nostril Breathing—known as Nadi Shodhana in yoga—is a traditional pranayama practice from India designed to calm the mind, balance energy pathways, and promote relaxation and sleep. By gently alternating airflow between nostrils, the technique aims to harmonize the nervous system and quiet mental chatter, making it a simple tool for stress relief and pre-sleep wind-downs.^{1Go to source number 12Go to source number 23Go to source number 3}

How It Works: The Science Alternating nostrils modulates autonomic balance, nudging the body toward parasympathetic (“rest-and-digest”) dominance. Studies report benefits including lower heart rate and blood pressure, improved attention, and reduced anxiety markers, with EEG changes consistent with calmer brain states during unilateral or alternate nostril practices. This likely involves vagal mechanisms that slow physiological arousal and support relaxation and sleep readiness.^{3Go to source number 34Go to source number 45Go to source number 56Go to source number 61Go to source number 1}

Step-by-Step Instructions

• Position: Sit upright on a chair with feet flat, cross-legged, or kneeling—any posture that allows a straight spine and relaxed shoulders for easy diaphragmatic breathing. Lying supine is acceptable if seated postures are uncomfortable.^{2Go to source number 21Go to source number 1}
• Hand placement: With the right hand, use the thumb to close the right nostril and the ring finger to close the left; rest the index/middle fingers between the brows or fold them in.^{1Go to source number 12Go to source number 2}
• Sequence (one round): Exhale fully. Close the right nostril; inhale left. Close the left; exhale right. Inhale right. Close the right; exhale left. Begin with 3–5 rounds and build to 2–10 minutes as comfortable.^{2Go to source number 23Go to source number 31Go to source number 1}

When to Use Before bed, during acute stress, pre-meditation or yoga, between meetings to refocus, before exams or performances, and after intense exercise to downshift.^{7Go to source number 73Go to source number 31Go to source number 1}

Tips for Beginners Start with short sessions, avoid breath holds at first, keep the breath gentle and even, practice on a light or empty stomach, and stop if dizzy.^{3Go to source number 31Go to source number 12Go to source number 2}

Safety and Precautions Avoid during heavy congestion; modify or skip if asthma/COPD symptoms flare. Those who are pregnant, have cardiovascular conditions, or low blood pressure should avoid breath retention and consult a clinician. If lightheaded, stop, breathe normally, and try a shorter, slower session later.^{7Go to source number 71Go to source number 13Go to source number 3}

Footnotes

1. https://www.health.harvard.edu/staying-healthy/alternate-nostril-breath ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸

2. https://www.banyanbotanicals.com/pages/ayurvedic-nadi-shodhana-pranayama ↩ ↩² ↩³ ↩⁴ ↩⁵

3. https://www.webmd.com/balance/what-to-know-about-alternate-nostril-breathing ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶

4. https://pmc.ncbi.nlm.nih.gov/articles/PMC4800515/ ↩

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC11185434/ ↩

6. https://www.nature.com/articles/s41598-021-04461-8 ↩

7. https://www.medicalnewstoday.com/articles/alternate-nostril-breathing ↩ ↩²