Alternate Nostril Breathing (Nadi Shodhana)

Alternate nostril breathing (Nadi Shodhana): how and why

Alternate nostril breathing, or Nadi Shodhana, is a yoga breath in which you use your thumb and ring finger to close one nostril at a time - breathing in through one side, then out through the other, in a steady pattern. It is used to feel calm, balanced and focused. The basic version is gentle and hold-free; evidence is limited but points to a mild calming effect.

BreathMate Editorial

The hand pattern is the whole technique: close one nostril and breathe, switch, breathe. Slow and even is the goal, and the basic version has no holds.

The rhythm

Rhythm: 4 · 4 (one cycle ≈ 8s)

Breathing phases in seconds
Phase	Seconds
Inhale	4s
Exhale	4s

Breathe in through one nostril, then out through the other, switching sides with your fingers. Keep each breath slow and even; the counts are a guide, not a rule.

How to do it

Rest your right thumb by your right nostril
And your ring finger by the left. Sit comfortably.
Close the right, breathe in on the left
A slow, gentle inhale through the open left nostril.
Switch: close the left, breathe out on the right
Then breathe in on the right.
Switch again and continue
Out on the left, in on the left, and so on. A few minutes is plenty.

Common uses

A calming, centring practice before focused work.
A short reset that also occupies the hands and attention.
A gentle everyday breathing habit.

What the evidence suggests

Evidence: Early or limited evidence

Small studies of Nadi Shodhana report modest calming and cardiovascular effects, and a narrative review of yoga breathing treats it as a gentle balancing practice. Much of its benefit likely comes from simply slowing the breath. Evidence is limited and effects are gentle.^[1]^[2]

Safety

The basic, hold-free version suits most people. If your nose is congested, skip it for now. Advanced variants add breath holds - those carry the usual hold cautions, so build up gently.

Beginner version

Forget the counts at first - just breathe in one nostril and out the other, switching sides, at whatever pace feels easy.

How BreathMate implements it

BreathMate can pace a slow, even rhythm to breathe alongside the nostril-switching, so you can focus on the hands rather than the timing.

Sources

This is general wellbeing information compiled by our editorial team, not medical advice.