Yoga Glossary · Breath & Energy
Nadi Shodhana (alternate-nostril breathing)
Alternate-nostril breathing — a slow, balancing pranayama for a scattered mind.
Nadi Shodhana translates roughly as 'channel clearing': nadi are the subtle channels said to carry prana, and shodhana means purification. The technique alternates the breath between nostrils — inhale left, exhale right, inhale right, exhale left — usually with the thumb and ring finger gently closing one nostril at a time.
It is the classic settle-down breath: slow, even, and rhythmical, traditionally used before meditation. Modern teachers reach for it when a class (or a nervous system) arrives overstimulated, because the pace forces slowness and the pattern gives the mind a simple counting task. It is practiced seated, without force, and the breath is never held by beginners.
In practice
- Keep the pressure on the nostrils feather-light — you are redirecting air, not pinching a hose.
- Equal counts in and out (try four and four) matter more than long counts.
- Congested? Practice it mentally, or breathe through both nostrils with the same rhythm.
Related terms
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The Yoga Glossary is an educational study reference. Definitions are standard yoga and anatomy knowledge in plain language; nothing here is medical advice.