Pranayama
Alternate nostril breathing (Nadi Shodhana), one side at a time.
Alternate nostril breathing, Nadi Shodhana in classical pranayama, breathes one side at a time: the hand closes a nostril, the breath moves through the other, and the sides take turns. It is a practice for balancing and steadying the mind, and one of Reed's ten sessions.
Last updated: September 2026
The pattern
- Inhale for 4 counts.
- Hold for 4 counts.
- Exhale for 4 counts.
- Hold for 4 counts.
One cycle · 16 counts · session runs 8 minutes
The traditional method uses the hand: the thumb and ring finger rest on the nostrils and close one side at a time, so each breath travels a single channel. The sides alternate as you go; the count stays the same throughout. If the hand position feels fussy at first, the evenness of the count matters more than perfect technique.
Step by step, with the hand
The classical position uses the right hand: thumb over the right nostril, ring finger over the left, index and middle fingers folded in or resting lightly between the brows. One full round goes like this:
- Close the right nostril with the thumb and inhale through the left.
- Close both and hold for a moment.
- Open the right and exhale through it.
- Inhale through the right.
- Close both and hold.
- Open the left and exhale through it.
That is one round: in one side, out the other, and back. In Reed the orb keeps the four-count for each phase and you only switch sides with your hand. If you would rather practise hands-free, move your attention from side to side and let the count do the rest.
When to reach for it
It is a practice for gathering yourself: before deep work, or between one thing and the next. In Reed it belongs to the pranayama track as a balancing practice, eight unhurried minutes with the count held even on both sides.
Variants of the count
Reed's session uses four equal counts in each phase, with short holds. Other counts are common, and none is more correct than another:
- No hold, four in and four out. The simplest version, and the best place to start if the pauses feel uncomfortable.
- Long exhale, four in and eight out. Lengthens the way out without holding.
- Square, four in every phase. Reed's version: the same ratio as box breathing, but alternating sides.
The ratio matters less than comfort. If a count makes you force the air, go back to the previous one.
Common mistakes
- Pressing the nose too hard. Closing the airway is enough; it takes no pressure.
- Forcing the hold. If tension appears, shorten the pause or drop it.
- Breathing through the mouth. In alternate nostril breathing all the air comes and goes through the nose.
- Curling towards the hand. The hand comes to the face, not the face to the hand, and the back stays long.
Practising safely
Nadi Shodhana is a gentle pattern, breathed one side at a time with soft holds. Practise sitting or lying down somewhere safe, never while driving or in water, and stop if you feel dizzy or unwell. If you are pregnant, or have a heart condition, high or low blood pressure, a respiratory condition, epilepsy, or experience panic attacks, check with a doctor before you begin. Reed is for general wellbeing; it is not medical advice or treatment.
Eight minutes, guided by a single orb that keeps the count even while your hand does the alternating. You mark how you feel before and after, and Reed shows you the shift.
Free, like every session, with no account.
Questions
What is Nadi Shodhana?
Nadi Shodhana, or Alternate Nostril breathing, is a classical pranayama technique that alternates the breath to balance and steady the mind. It is one of Reed's ten sessions.
How do I close the nostrils?
The traditional hand position rests the thumb on one nostril and the ring finger on the other, closing one side at a time. Soft pressure is enough, and the exact fingers matter less than keeping the touch light.
Which side do I start on?
Traditions differ on where to begin, and the balance comes from the alternation itself rather than the starting side. Pick a side and keep the rhythm even.
Is Nadi Shodhana free in Reed?
Yes. Every session in Reed is free and unlimited, with no account. Reed Pro adds personal insights on top; it never locks a session.
How long should I practise alternate nostril breathing?
There is no correct length. Traditions suggest anything from a few rounds to twenty minutes; Reed's session runs eight, long enough for the count to settle without tiredness creeping in. Start short and extend only while it stays comfortable.
Can I do alternate nostril breathing without using my hand?
Yes. You can move your attention from side to side with both nostrils open, following the same count. The hand makes the alternation physical and clear, but it is not essential, and some days the mental version is the more discreet one.