Alternate Nostril Breathing (Nadi Shodhana)
- Edward Jandras
- 6 days ago
- 4 min read
Sometimes balance begins by slowing down enough to notice both sides of the breath. Alternate Nostril Breathing — known in yoga traditions as Nadi Shodhana. Which gently guides the breath between the left and right nostrils, one side at a time.
There's no force involved, no holding, and no performance. Just a steady rhythm that brings attention back to center.
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A Simple Practice for Balance and Steady Attention
Alternate Nostril Breathing is a beginner-friendly technique that alternates the breath between nostrils using a light hand position.
You are not holding your breath, forcing air, or trying to breathe in any unusual way — you're simply directing a natural inhale and exhale through one side, then the other.
Throughout many years of working with sound healing, meditation, and breath-based relaxation practices, I've found that the techniques asking for the least effort are often the ones people return to the most.
This is one of them.
What Is Alternate Nostril Breathing?
Alternate Nostril Breathing is a breathing practice where each inhale and exhale moves through a single nostril at a time, alternating in a simple pattern:
Close the right nostril, inhale through the left
Close the left nostril, exhale through the right
Inhale through the right
Close the right nostril, exhale through the left
That sequence completes one round.
The hand position is simple:
the right thumb rests near the right nostril
the right ring finger rests near the left nostril, and the remaining fingers stay relaxed.
There are no breath holds in this beginner version. The breath stays even, natural, and unforced throughout.
Why People Use Alternate Nostril Breathing.
This practice is traditionally associated with bringing a sense of balance to the mind and body. People use it to support:
Calm, centered attention
A steady, rhythmic breath
A gentle transition into meditation or rest
Balance between activity and stillness
A simple structure to follow when the mind feels scattered
The side-to-side pattern gives your attention a clear, repeatable path — similar in spirit to Breath Counting but using physical touch and directional breath instead of numbers.
How to Practice Alternate Nostril Breathing.
Find a comfortable seated position with your spine supported but not rigid. Relax your shoulders and jaw.
Bring your right hand toward your nose.
Use your right thumb to gently close the right nostril.
Inhale through the left nostril.
Close the left nostril with your ring finger and release the right.
Exhale through the right nostril.
Inhale through the right nostril.
Close the right nostril, release the left.
Exhale through the left nostril.
That completes one round. Continue for several rounds, keeping the breath soft and even throughout.
If either nostril feels blocked or breathing feels strained at any point, lower your hand and return to natural breathing.
What to Expect.
Alternate Nostril Breathing can feel unfamiliar at first — tracking which side is open and which is closed takes a little practice. You might notice:
A slight pause as you get used to the hand position
A sense of evenness or balance building over several rounds
The mind settling as attention shifts to the physical rhythm of switching sides
A calmer, steadier feeling by the end of the practice
There's no need to get the pattern perfect. If you lose track of which side comes next, simply pause, take a natural breath, and begin again.
Common Mistakes.
Forcing the breath. This practice does not require deep or exaggerated breathing — let each inhale and exhale stay comfortable and natural.
Holding the breath between sides. There are no breath holds in this version. Move smoothly from inhale to exhale without pausing.
Pressing too hard on the nostril. A light touch is enough to close the nostril; there's no need to press firmly.
Rushing the switch between sides. Take your time closing one nostril and
releasing the other — there's no benefit to speed here.
When to Use Alternate Nostril Breathing.
This practice works well:
Before meditation or a chakra session
During a quiet moment when you want to feel more centered
As a closing practice after a busy day
Anytime you want a simple way to bring attention back to the breath
Avoid practicing while driving or during any activity requiring your full attention.
If breathing exercises cause dizziness, discomfort, or unusual shortness of breath, stop and return to your normal breathing.
Sudden or severe breathing difficulty requires medical attention rather than a breathing exercise.
Practicing Along with the Guided Session.
This guided session introduces the hand position and pacing gradually, with long pauses so you can follow each switch between nostrils without rushing.
There are no breath holds and no requirement to match a specific rhythm — simply follow your own comfortable pace as the voice guidance walks you through each side.
Final Thoughts
Alternate Nostril Breathing is not about achieving a perfect rhythm. It's a gentle way to bring your attention back to the breath, one side at a time, until a natural sense of balance returns.
This brings us to Alternate Nostril Breathing, a fitting place to pause in our Breathing & Nervous System series — from Natural Breath Awareness through Breath Counting to this balancing practice.
The series continues to grow, with more techniques ahead. If you'd like to explore what's here so far or continue your practice with our Chakra Healing sessions, there's more waiting for you at The Healing Zone.
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