Breathwork · Beginner

Alternate Nostril Breathing (Nadi Shodhana)

Breathe in through one side, hold, and out through the other - a classic pranayama for balance and calm.

  • Brings a feeling of balance and calm
  • A gentle way to prepare for meditation
  • Helps you slow down and focus
Breathe along

Follow the guide

Watch the animation and breathe with it - the words tell you exactly when to breathe in, hold and breathe out.

Close right · breathe IN through the leftClose both · hold gentlyOpen right · breathe OUTBreathe IN through the rightClose both · hold gentlyOpen left · breathe OUT

How to do it

  1. Sit comfortably with a straight spine. Rest your left hand on your knee.
  2. Bring your right hand up: the thumb will close the right nostril, the ring finger the left.
  3. Close the RIGHT nostril with your thumb and breathe IN slowly through the LEFT.
  4. Close both sides and hold gently for a moment.
  5. Release the thumb and breathe OUT through the RIGHT.
  6. Breathe IN through the RIGHT, close both, hold, then release and breathe OUT through the LEFT.
  7. That is one round. Do 5-10 rounds, then sit quietly and breathe normally.
Go gently: Beginners can skip the hold. Avoid it with a blocked nose or a cold, and keep every breath soft - never force.
From the Vedic texts · Shvetashvatara Upanishad 2.9

The Upanishad says to regulate the breath and let it out slowly through the nostrils, steering the mind 'like a charioteer with restless horses'. Alternate nostril breathing is that same idea, step by step.

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This is general wellness information, not medical advice. Move slowly, never force a pose or a breath, and stop if you feel pain, dizziness or breathlessness. If you are pregnant, have high blood pressure, heart, lung or eye conditions, or recent surgery, ask your doctor before starting.