The practice

Nadi shodhana, properly.

Nadi shodhana (नाडी शोधन, "channel purification") is the Sanskrit name for alternate nostril breathing: a slow, structured pranayama in which the breath is drawn through one nostril, retained, and released through the other. It is among the most studied breathing techniques in the modern clinical literature, and one of the gentlest to learn.

The technique

Inhale, left nostril. Close your right nostril with your thumb. Inhale slowly and fully through the left.
Hold, both closed. Close both nostrils and retain the breath. In the classical ratio, the hold is four times the inhale.
Exhale, right nostril. Release your thumb and exhale slowly through the right, for twice the inhale.
Mirror it. Inhale right, hold, exhale left. That completes one round. Repeat for your chosen number of rounds.

The retention (kumbhaka) is what distinguishes a full nadi shodhana practice from simple alternate breathing. Approach it gradually: begin with little or no hold, and let it grow only as the practice stays comfortable. Breath retention is the part of the practice where the health guidance below matters most.

Why the ratio matters

The traditional 1:4:2 structure, inhale, hold, exhale, makes the exhale twice the inhale and the hold four times. The long exhale is where most of the measurable calm lives; the hold trains steadiness. A timer helps precisely because the ratio is hard to count and breathe at the same time.

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Reading the evidence

Trials and reviews on nadi shodhana and slow-paced breathing appear steadily, on blood pressure, heart-rate variability, anxiety and sleep. Rather than promising outcomes here, we track the literature weekly in the essay and keep the running archive in the library.

Common questions

What does nadi shodhana mean?

Nadi means channel; shodhana means cleansing or purification. The name refers to the traditional idea of clearing the body's energy channels through the alternating breath.

Should I hold my breath as a beginner?

Start with little or none. The alternating pattern alone is a complete beginner practice; add retention gradually, and read the health guidance if you have any respiratory or cardiovascular condition.

How is this different from box breathing?

Box breathing uses equal phases through both nostrils; nadi shodhana alternates nostrils and uses an asymmetric ratio with a longer exhale. They are different tools; many people practice both.

What is the difference between nadi shodhana and anulom vilom?

Largely naming: anulom vilom is the everyday name across India, nadi shodhana the Sanskrit term, sometimes reserved for practice with retention. Our anulom vilom guide covers the beginner-facing side.

This page describes a wellness practice, not medical advice. If you have a respiratory or cardiovascular condition, or are pregnant, read the health guidance in our terms and talk to a professional before practicing breath retention.