Balance · Nadi Shodhana
Alternate Nostril Breathing
how to do it, step by step
Alternate nostril breathing, nadi shodhana in yoga, uses the thumb and ring finger to close one nostril at a time: inhale left, hold, exhale right, inhale right, hold, exhale left. The slow, deliberate pattern makes it a calming, focusing practice.
How to do it
- Sit or lie down comfortably and let your shoulders drop.
- Inhale left: 4 s.
- Hold, both closed: 4 s.
- Exhale right: 4 s.
- Inhale right: 4 s.
- Hold, both closed: 4 s.
- Exhale left: 4 s.
- Repeat the cycle 5 times (the timer counts for you).
- When you finish, return to natural breathing for a few seconds and notice how you feel.
The rhythm
| Phase | Seconds |
|---|---|
| Inhale left | 4 |
| Hold, both closed | 4 |
| Exhale right | 4 |
| Inhale right | 4 |
| Hold, both closed | 4 |
| Exhale left | 4 |
| Level | All levels |
| Duration | 2 min |
Ready when you are
Duration 2 min · 5 × Inhale left 4 s / Hold, both closed 4 s / Exhale right 4 s / Inhale right 4 s / Hold, both closed 4 s / Exhale left 4 s
- Inhale left · 4 s
- Hold, both closed · 4 s
- Exhale right · 4 s
- Inhale right · 4 s
- Hold, both closed · 4 s
- Exhale left · 4 s
When to practise it
Before meditation, yoga or creative work, or as a midday pause.
Precautions
- Blocked or congested nose
Practise seated or lying down, never while driving or in water. If you feel dizzy, strong tingling or discomfort, return to normal breathing.
Practise in a group. In EMME breathwork sessions in Gavà Mar, breath is combined with movement and live music. Breathwork Barcelona · Journeys
Frequently asked questions
Which fingers do I use?
Right thumb closes the right nostril, right ring finger closes the left. Rest the index and middle fingers on the forehead or fold them.
Sources
Other techniques
Cardiac Coherence · Physiological Sigh · Extended Exhale · Box Breathing · 4-7-8 Breathing · Resonant Breathing · Bhramari, Bee Breath · Kapalabhati · Bhastrika, Bellows Breath · Energising Breath 2:1 · Diaphragmatic Breathing
Reviewed by the EMME team, Melissa Sapmaz and Emmanuel Desormeaux. Updated 23/10/2026.