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Nadi Shodhana (Alternate Nostril Breathing)

mindfulness · easy · 5-15 minutes daily

What is Nadi Shodhana (Alternate Nostril Breathing)?

An ancient yogic pranayama technique of alternating breath between nostrils to balance the nervous system, reduce blood pressure, and calm the mind. Validated by 44+ randomized controlled trials showing significant effects on autonomic nervous system regulation and stress reduction.

Is there evidence for it?

EVIDENCEstrong

How do you do Nadi Shodhana (Alternate Nostril Breathing)?

  1. 1.Sit comfortably with spine erect; use your right hand in Vishnu Mudra (fold index and middle fingers toward palm, keeping thumb, ring finger, and pinky extended)
  2. 2.Close right nostril with thumb, inhale slowly through left nostril for 4 counts
  3. 3.Close both nostrils (thumb on right, ring finger on left), hold breath for 4 counts
  4. 4.Release right nostril, exhale slowly for 8 counts; then inhale through right nostril for 4 counts
  5. 5.Close both, hold 4 counts, release left nostril and exhale 8 counts — this completes one cycle. Practice 5-10 cycles daily, gradually extending the ratio

How long does it take?

5-15 minutes daily.

Is it hard to start?

easy.

PRACTICE ITArriving home in the present — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Yogic tradition (India, 3000+ years, described in Hatha Yoga Pradipika); 44 RCTs reviewed in International Journal of Research in Medical Sciences; PMC study on parasympathetic nervous system activation
pranayama · breathwork · stress-reduction · blood-pressure · nervous-system · focus · anxiety
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