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    Breathing Technique

    Alternate Nostril Breathing

    Nadi shodhana — a balancing pranayama that alternates breath between nostrils to settle the mind and harmonise the nervous system.

    Try it now

    Inhale

    1

    / 4s

    Alternate nostril breathing — nadi shodhana in Sanskrit — is one of the most studied pranayama practices in yoga. You close one nostril, inhale through the other, switch, and exhale. It is a balancing breath: not as activating as bellows breath, not as sedating as 4-7-8, but uniquely centring.

    Why it works

    Research shows alternate nostril breathing improves attention, lowers heart rate, balances blood pressure, and increases parasympathetic activity. There is some evidence the practice synchronises activity between the two cerebral hemispheres — anecdotally, practitioners report a 'two-eyed-awake' clarity within 5 minutes.

    How to do alternate nostril breathing

    1. Sit upright. Rest your left hand on your left knee.
    2. With your right hand, fold the index and middle fingers in. Use the thumb to close the right nostril.
    3. Inhale slowly through the left nostril for 4 seconds.
    4. Close the left nostril with the ring finger, open the right. Hold both for 2 seconds.
    5. Exhale through the right nostril for 4 seconds.
    6. Inhale through the right for 4 seconds. Hold for 2.
    7. Exhale through the left for 4 seconds. That is one round.
    8. Continue for 5–10 rounds.

    When to use it

    • Mid-morning when you need clarity without caffeine.
    • Before meditation as a centring practice.
    • After an emotional swing — anger, grief, or anxiety.

    Frequently asked questions

    What if one nostril is blocked?

    Very normal. The nasal cycle naturally swaps dominance every 90–240 minutes. Practice anyway — it can actually help the blocked side open.

    Should I make any sound?

    No. The breath should be silent, smooth, and slow. If you hear it, slow down.

    Related techniques

    Coherent Breathing

    Five-second inhales and five-second exhales — a 5.5 breaths-per-minute rhythm shown to maximise heart rate variability and reduce anxiety.

    Diaphragmatic Breathing

    Belly breathing that engages the diaphragm — your primary breathing muscle — to reduce stress, improve oxygenation, and undo years of shallow chest breathing.

    Box Breathing

    A 4-4-4-4 square breathing pattern used by Navy SEALs, ER nurses, and meditators to calm the nervous system in under a minute.

    Want to go deeper? Our breathing guides explain when each technique helps most — and the science behind it.

    Read the breathing blog