Alternate Nostril Breathing (Nadi Shodhana)
Alternate nostril breathing, or nadi shodhana, is a yogic practice where you breathe in through one nostril and out through the other, switching sides each cycle. It's prized for creating a balanced, centred state of mind — calm and alert at once.
It's a favourite before study, creative work or meditation, because balancing the breath between nostrils seems to balance activity between the two hemispheres of the brain.
How to do alternate nostril breathing
- 1Set your hand
Rest your right thumb by your right nostril and your ring finger by your left. Close your eyes.
- 2Inhale left
Close the right nostril and inhale through the left for four counts, then hold for four.
- 3Exhale right
Close the left nostril, open the right, and exhale for eight counts.
- 4Inhale right, exhale left
Inhale through the right for four and hold for four, then switch and exhale left for eight. That's one full cycle — continue for 5–10 minutes.
A calm preview — the guided session, counts and sound live in the app.
Practice Alternate Nostril with guided animation and sound.
Why it works
Alternating nostrils encourages a more efficient corpus callosum — the bridge between the brain's hemispheres. On EEG, hippocampal theta (4–8 Hz) rises, supporting memory consolidation, while alpha asymmetry decreases. That balanced, absorbed state is why it's recommended before studying or creative work.
Benefits
- Balances and calms the mind
- Supports focus, memory and creativity
- A grounding practice before meditation
- Relieves stress without energising or sedating you
When to use it
Use alternate nostril breathing before deep learning, creative work or meditation. In Inhale it's tagged Focus and targets a calm theta state.
Alternate Nostril FAQ
Which nostril do I start with?+
Traditionally you inhale through the left nostril first. Inhale cues each step — left, hold, right — so you never lose track of the sequence.
Do I have to use my hand?+
Using your fingers to close each nostril is the classic method and makes it easier. With practice some people direct the breath mentally, but the hand technique is best to learn with.
Is nadi shodhana good for anxiety?+
Yes — its balancing effect calms a busy mind. For acute anxiety, 4-7-8 acts faster; for a steady, centred focus, alternate nostril is ideal.
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