Breathing guides / Nadi Shodhana
Nadi Shodhana
Nadi Shodhana is alternate nostril breathing: breathe in through one nostril and out through the other, switching every breath. In Pulmonaut each breath in and out takes 5 seconds, and one round takes 20.
The counts
| Phase | Seconds |
|---|---|
| Breathe in through the left nostril | 5 |
| Breathe out through the right | 5 |
| Breathe in through the right | 5 |
| Breathe out through the left | 5 |
| One round | 20 |
Thirteen rounds take about 4 minutes and 20 seconds. Every breath is the same length, so the only thing that changes is the side.
How to do Nadi Shodhana
- Sit tall, or lie down if that is easier.
- Rest your right thumb by your right nostril and your ring finger by your left.
- Close the right nostril. Breathe in through the left for 5.
- Close the left. Breathe out through the right for 5.
- Breathe in through the right for 5.
- Close the right. Breathe out through the left for 5.
- That is one round. Repeat for about 5 minutes.
Keep the breath quiet and smooth. If you lose count, let the out-breath finish and start again on the left.
Posture
Sit with your back tall and your shoulders soft, on a chair or on the floor, whichever is easier. Lying down works too. Keep the hand at your nose light: you only need to close a nostril, not press it.
Who it suits
People who want a calm, steady practice that keeps the mind busy enough not to wander. Switching sides gives your attention one simple job. It suits mornings, a pause before focused work, or the end of the day. If you are new to pranayama, it is a good first breath: no holds, no force.
What the research says
A 2024 meta-analysis of six randomized trials (525 people) found alternate nostril breathing lowered blood pressure by about 7 mmHg systolic and 5 mmHg diastolic compared with no practice (Nam et al., 2024). The trials disagreed a lot and most were not blinded, so the authors ask for caution.
In a small study of 20 adults, alternate nostril breathing raised heart rate variability, and so did plain breathing at the same slow pace (Ghiya and Lee, 2012). Much of the benefit may come from breathing slowly, whichever nostril you use.
Fifteen healthy men did better on an attention test after alternate nostril breathing, though sitting quietly helped too (Telles et al., 2017). One small study, so treat it as a lead, not a result.
Breathwork is not a treatment. If you have a heart or lung condition, ask your doctor before you start.
Practice it in Pulmonaut
Nadi Shodhana is a breathscape in Pranayama Ashram. The voice tells you which side to breathe through on every breath, so you never lose your place, and a session runs about 5 minutes. To build it up over weeks, the Nadi Master path takes the same breath through four chapters.
Questions
Which hand do I use?
Most people use the right hand: the thumb closes the right nostril and the ring finger closes the left. Either hand works. What matters is that one nostril is closed while you breathe through the other.
What if one side of my nose is blocked?
Breathe through the open side for both directions, or practice another day. Never force air through a blocked nostril.
Do I hold my breath?
Not in Pulmonaut's version. Some traditions add a hold between breaths; if you are new to pranayama, start without one and keep every breath gentle.
Is Nadi Shodhana the same as alternate nostril breathing?
Yes. Nadi Shodhana is the Sanskrit name for the same practice.