Pranayama
Nadi Shodhana, alternate nostril breathing.
Nadi Shodhana, or alternate nostril breathing, is a classical pranayama technique that alternates the breath to balance and steady the mind. One side breathes at a time: the hand closes a nostril, the breath moves through the other, and the sides take turns.
Last updated: August 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.
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.
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 nine 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.