What is Nadi Shodhana?
Nadi Shodhana is alternate-nostril breathing. This accessible version coordinates a gentle inhale and exhale through opposite nostrils. It intentionally excludes all breath retention so beginners can focus on an easy rhythm and the movement of attention.
How to practise
- Sit comfortably. Rest the left hand and bring the right hand toward the nose without lifting the shoulder.
- Close the right nostril gently and inhale through the left.
- Close the left, open the right, and exhale through the right.
- Inhale through the right.
- Close the right, open the left, and exhale through the left. This completes one round.
- Continue for a few easy rounds with no pauses or breath holds, then lower the hand and breathe naturally.
Possible benefits
- May help coordinate attention and breath.
- May offer a quiet preparation for seated practice.
- May encourage awareness of slow nasal breathing.
Cautions
- Do not practise through a blocked, bleeding, or irritated nose.
- This beginner version intentionally excludes breath retention before, during, and after each nostril change.
- Keep the hand and face relaxed. Stop if dizzy, breathless, anxious, painful, or uncomfortable.
Practise gently
Shoonyaka offers educational wellbeing guidance, not medical advice or treatment. Practise seated safely, never while driving, in water, or operating equipment. If you are pregnant, under 18, have a heart, blood-pressure, neurological or respiratory condition, or are recovering from illness, surgery, or a nasal procedure, seek qualified healthcare guidance before unfamiliar breathwork.