10-Minute Pranayama for Anxiety: Nadi Shodhana and Bhramari

Written and reviewed by The Kriya Yogi · Updated 22 September 2026

Unlike a generic breathing exercise, this routine uses two techniques with actual names and a real place in the hatha literature: nadi shodhana (channel-clearing, alternate-nostril breathing) and bhramari (the humming, or bee, breath). Ten minutes is enough to do both without rushing either one.

The short answers

Nadi shodhana is alternate-nostril breathing; bhramari is a humming exhale made with a closed mouth.
Both appear in the hatha literature, though the details of hand position, ratio and repetition vary between texts and lineages.
This routine gives five minutes to each technique, in that order, ending on the quieter, more internally focused practice.
Neither technique traditionally involves breath retention in the version taught here; retention is a separate, more advanced layer left out deliberately.
The humming sound in bhramari is the whole point of the technique classically, not a modern addition.
This is a practice, not a treatment; it sits alongside, not instead of, professional care for anxiety.

The routine, minute by minute

Settle and set up
Sit comfortably with your spine reasonably upright, either on a chair or cross-legged on a cushion. Rest your left hand on your left knee. Bring your right hand up, folding the index and middle fingers into the palm, leaving the thumb, ring finger and little finger free.
First round
Close the right nostril with your right thumb. Breathe in slowly through the left nostril. Close the left nostril with your ring finger, release the thumb, and breathe out through the right nostril.
Continue alternating
Breathe in through the right nostril, close it, release the left, breathe out through the left. Breathe in through the left, close it, release the right, breathe out through the right. Continue this full alternating cycle slowly and evenly for the remaining time, without straining the breath or forcing air through a blocked side.
Transition to bhramari
Lower your hand. Take a moment of ordinary breathing. If you like, lightly rest your index fingers on the cartilage flap in front of each ear, or simply let your hands rest in your lap.
First hum
Breathe in gently through the nose. As you exhale, keep your lips closed and make a steady humming sound through your nose, like a long, low 'mmm', for the length of the exhale.
Continue bhramari
Repeat: a gentle inhale through the nose, then a full exhale carried on a steady hum. Let each hum last as long as is comfortable without straining at the end of the breath. Continue for the remaining time.
Close
Let the humming stop. Sit quietly for the final half minute, breathing normally, before opening your eyes and returning to the room.

Two named techniques, not one generic idea

Where a plain longer-exhale exercise borrows a general instinct from pranayama without claiming a lineage, the two techniques here are named, described in the classical hatha texts, and worth understanding on their own terms rather than as interchangeable "breathing exercises."

Nadi shodhana, often translated as channel-purification, is alternate-nostril breathing: one nostril closed with the fingers while breathing through the other, then swapping. The Hatha Yoga Pradipika describes a version of this practice, there associated with a specific ratio of inhalation, retention and exhalation, and framed within its own account of clearing the nadis, the subtle channels through which prana is said to move. The version taught here leaves out retention entirely and keeps to a simple alternating pattern, because retention needs more supervision and space than a ten-minute page can responsibly give it.

Bhramari, the humming or "bee" breath, is named after the sound of a large black bee. It is described in the Hatha Yoga Pradipika and in the Gheranda Samhita, generally as an exhale made with a closed mouth, producing a steady humming sound, sometimes combined with the fingers pressing gently on the ears or face in a related mudra. The sound is not decorative — it is the technique.

Why these two, and in this order

Nadi shodhana asks for a small amount of coordination — closing one nostril, then the other, tracking which side is open — which gives a busy or anxious mind a specific, mildly absorbing task rather than leaving it free to wander back to worry. Bhramari, by contrast, asks for almost no coordination at all, just a long humming exhale, and tends to feel more internally quieting because the sound itself is felt as much as heard, particularly if you rest your fingers lightly over your ears or the sides of your head. Doing the more active technique first and the quieter one second follows a common pattern in pranayama teaching: begin with something that channels restless attention, then let attention settle into something plainer.

Why ten minutes

Five minutes per technique is enough for several full minutes of steady practice once you have accounted for the minute or two it takes to find a comfortable hand position and settle the breath. Much less than that and nadi shodhana in particular barely gets past the "am I doing this right" stage. Ten minutes is also a length most people can protect once a day without it becoming a scheduling problem.

What to expect

During nadi shodhana, it is entirely normal for the nostrils to feel unevenly open — most people have a naturally more open and a naturally more congested nostril at any given time, a normal physiological cycle rather than anything wrong with you or the technique. Do not force air through a blocked nostril; just breathe as much as comes easily.

During bhramari, the hum should feel effortless, like a sustained "mmm" sound rather than a strained noise. Some people notice a pleasant vibration in the face or skull; this is a normal sensory effect of the sound, not evidence of anything energetic happening, however it is described in older texts.

A word on the classical framing

The Hatha Yoga Pradipika situates both of these practices inside a broader account of prana, nadis and eventual retention leading toward more advanced states. That is the tradition's own account of why these techniques exist, and it deserves to be represented honestly rather than translated into modern wellness language it was never written in. It is also not something this page can verify, prove, or offer as a health outcome. What can be said plainly is that both are old, named, well-documented techniques, done here in a simplified and shortened form suitable for ten minutes on your own.

Cautions worth reading

This is a breathing and attention practice, not a treatment for anxiety, panic disorder or any other mental health condition. If you experience panic attacks, persistent anxiety or low mood, speak to a doctor or a therapist; a five- or ten-minute routine on a website is not a substitute for that care.
Skip nadi shodhana if your nose is completely blocked by a cold or sinus infection; forcing breath through a fully blocked nostril is uncomfortable and unnecessary.
Keep the humming in bhramari gentle; if you feel any pressure or discomfort in your ears, stop pressing on the cartilage and simply hum with your hands in your lap.
Avoid bhramari if you have an active ear infection or have recently had ear surgery.
Stop if you feel dizzy or light-headed at any point; return to normal breathing and rest before continuing.
This routine does not include breath retention (kumbhaka); do not add breath-holding on your own without instruction from an experienced teacher.

Where the evidence stands

There are a modest number of small studies on both alternate-nostril breathing and humming-breath practices, generally showing short-term reductions in measures like heart rate, blood pressure and self-reported stress or anxiety immediately after a session. These studies are typically small, often lack strong control groups, and rarely track participants beyond a few weeks, so they are best read as encouraging but preliminary rather than conclusive. Nothing in this literature supports using either technique in place of established treatment for an anxiety disorder.

Questions people ask

+ What is nadi shodhana pranayama used for?

Classically it is described as a practice for purifying the nadis, the subtle channels said to carry prana. In modern practice it is used simply as a calming, focus-narrowing breathing exercise; the alternating pattern gives the mind a specific task to follow.

+ How do you do bhramari pranayama correctly?

Sit comfortably, breathe in through the nose, and as you exhale, keep your lips closed and make a steady humming sound, like a long 'mmm', for the length of the exhale. Some styles add light finger pressure near the ears, which is optional.

+ Can pranayama help with anxiety?

Small studies suggest short-term calming effects from practices like alternate-nostril breathing and humming breath, but the evidence is limited and short-term. These are supportive practices, not treatments for an anxiety disorder.

+ Is it normal for one nostril to feel more blocked during nadi shodhana?

Yes. Most people's nostrils naturally cycle between being more and less open throughout the day, a normal phenomenon unrelated to the technique. Never force breath through a fully blocked nostril.

+ Should I hold my breath during nadi shodhana?

This routine deliberately leaves out breath retention. Retention (kumbhaka) is a more advanced layer described in the classical texts and is best learned in person from an experienced teacher.

+ Why do bhramari with your ears covered?

Lightly resting the fingers near the ears is a traditional variant that intensifies the felt vibration of the hum. It is optional; the humming exhale itself is the essential part of the technique.

Sources

Svatmarama, *Hatha Yoga Pradipika*, chapter 2, on nadi shodhana and bhramari among the named pranayamas. Sanskrit with translation: Brian Dana Akers, YogaVidya.com.
*Gheranda Samhita*, chapter 5, on bhramari and its own account of the named breath practices. Sanskrit with translation: Brian Dana Akers, YogaVidya.com.
James Mallinson & Mark Singleton, *Roots of Yoga* (Penguin Classics, 2017) — on the textual history of named pranayama techniques.
Telles S. et al., 'Effect of Alternate Nostril Breathing on Cardiac Autonomic Function,' *BMC Complementary and Alternative Medicine*, 2013 — a small study reporting short-term autonomic changes.
Vialatte F. et al. and related bhramari studies summarised in Zaccaro A. et al., 'How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing,' *Frontiers in Human Neuroscience*, 2018.

All twelve routines are listed on the routines index.

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.