Nadi Shodhana: The Yogic Breathing Technique for Deep Calm

I’ve – restarted – using Nadi Shodhana — the alternate nostril breathing technique -to help get me into my meditations more deeply and easily.

It’s working well…

So, I wanted to give you an idea of what this technique is and what it can do for you, so you can decided whether or not you’d like to use it as well.

The Alternate Nostril Breathing Technique

Known in yoga traditions as Nadī Shodhana — is a simple yet powerful breath work practice that’s been used for centuries to calm the mind, balance the nervous system and sharpen focus.

The name comes from Sanskrit – nadī – meaning “energy channel,” and – shodhana – meaning “cleansing” or “purification.”

In essence, the breath is used to cleanse and balance the flow of energy through the body’s subtle channels.

Of course, there are physiological benefits such as, stress relief, improved focus and better breathing, but yogis will tell you that the heart of Nadī Shodhana is in the practice itself.

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How to Practice Nadi Shodhana (Alternate-Nostril Breathing)

Step 1.

Bring your right hand up to your nose.
Gently place your thumb over the right nostril and your ring finger (and little finger, if needed) near the left nostril.
The index and middle fingers can rest lightly against the forehead or simply stay relaxed.

Step 2.

Start by exhaling fully and slowly — this helps clear the lungs and prepares your breath for the cycle.

Step 3.

Gently close the right nostril with your thumb.
Inhale slowly and smoothly through the left nostril.
Breathe in deeply but without force.

NEXT…

Step 4.

Close the left nostril with your ring and/or finger — now both nostrils are briefly closed.
Release your thumb, opening the right nostril, and exhale slowly through the right.
With the left still closed, inhale through the right nostril at a gentle pace.

Step 5.

Close the right nostril with your thumb.
Release the ring finger so the left nostril opens, and exhale slowly through the left.

That’s one full cycle:

In through left → Out through right → In through right → Out through left.

Whenever a nostril isn’t in use for inhaling or exhaling, it stays gently closed with your finger or thumb. Repeat this alternating sequence in a smooth, continuous rhythm.

If you’re starting out, 5 minutes (about 5–10 cycles) is a good starting point.

You can increase the duration as it feels comfortable. If you want become more proficient in Nadi Shodhana try the following:

Your breath should be slow and smooth — never forced.
Keep your shoulders loose, your jaw soft and stay relaxed.
Use brief pauses
Be Consistent. Practicing daily — even just a few minutes — helps the breathing pattern and calming effects become more natural.

So Why Does Nadi Shodhana Work?

From a purely physical perspective, alternate-nostril breathing, engages your autonomic nervous system, helping shift your body from fight-or-flight (sympathetic) mode into rest-and-digest (parasympathetic) calm.

This shift can lower heart rate, reduce stress and improve clarity.

On a more subtle level, yogic tradition views this practice as balancing the left and right energy channels — often linked to logical and emotional states — bringing harmony to mind and body.

Nadī Shodhana isn’t about deep breathing alone — it’s also about intentional rhythm.

With regular practice, this alternating breath pattern can become a tool for grounding, calming, and centering yourself no matter what the day brings.