Nadi Shodhana for Beginners: Alternate-Nostril Breathing, Done Properly
Written and reviewed by The Kriya Yogi
Nadi Shodhana — channel purification — is the alternate-nostril practice the Hatha Yoga Pradipika treats as the foundation of pranayama. Done gently, without retention, it is also one of the most approachable classical techniques for a beginner.
What the technique is
You breathe through one nostril at a time, alternating sides in a set pattern, using the right hand to close each nostril softly. The classical claim is that this balances the two channels (ida and pingala) that the texts say flank the central channel. A modern reader can treat that as the tradition's way of describing balance in the nervous system — the claim is classical, not anatomical.
The hand position
Fold the index and middle fingers toward the palm (or rest them between the eyebrows). The thumb closes the right nostril, the ring and little fingers close the left. Close nostrils with the fleshy part of the fingers, gently — you are redirecting air, not pinching the nose.
The beginner pattern
Without any breath holds: close the right nostril, inhale left. Close the left, exhale right. Inhale right. Close the right, exhale left. That is one round. Keep every breath smooth, quiet, and a little slower than normal. Six to ten rounds is plenty at first.
The mistakes everyone makes
Pressing the nose too hard, hunching the right shoulder to reach the face, breathing too deeply because the practice feels ceremonial, and adding retention before the basic pattern is automatic. The elbow should hang; the spine should stay tall. Sit on a firm cushion so you are not perching.
What studies show
Small trials of alternate-nostril breathing report short-term reductions in blood pressure and improvements in some measures of attention and heart-rate variability. The trials are small and short. Treat the practice as a reliable way to settle attention before sitting or working — which is exactly the use the classical texts give it. Breathing practice should never produce dizziness, chest pain, or air hunger that does not settle within a breath or two. If it does, stop, breathe normally, and shorten the practice next time.
The practice
Settle
Sit tall, one minute of natural breathing through both nostrils.
Learn the pattern slowly
Inhale left, exhale right, inhale right, exhale left. Three rounds, breathing almost normally.
Lengthen gently
Let each breath grow quiet and a little slower. Six to ten rounds. No holds.
Release and sit
Lower the hand, breathe naturally for a minute, and notice the after-effect before getting up.
Cautions
- No retention for the first months — the classical texts themselves stage holds much later.
- If one nostril is fully blocked, skip the practice rather than forcing air through.
- Stop if you feel light-headed or air-hungry; return to normal breathing.
- Strong ratios and retentions belong with a teacher, after months of comfortable practice.
What the evidence supports
Small controlled studies of alternate-nostril breathing report modest short-term effects on blood pressure, heart-rate variability and attention. Evidence is low-to-moderate quality. The traditional claim of purifying subtle channels cannot be tested scientifically and should be read as classical doctrine, not physiology.
Questions
+ Which nostril do you start with in Nadi Shodhana?
+ How many rounds of Nadi Shodhana should a beginner do?
+ Can Nadi Shodhana balance the brain's hemispheres?
+ Should I practise it before or after asana?
Keep reading
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.