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Alternate nostril breathing, called nadi shodhana in Sanskrit, is one of the best-known breathing practices in yoga. You breathe in through one nostril, out through the other, and then reverse, using your fingers to close each side in turn.
Practised alone, it is a quiet, centring exercise that many people enjoy. Practised side by side with a partner, it becomes something a little different: a shared, slow, rhythmic practice that asks both of you to pay attention to the same simple thing at the same time.
This guide shows you how to learn the basic technique, how to do it as a pair and what to watch for. You don't need any equipment. You do need clear nasal passages, a quiet place and about five minutes.
A quick word on what this practice is
Nadi shodhana comes from the yoga tradition, where breathing practices are known as pranayama. Traditional texts describe it as a way of balancing and clearing the energy channels of the body. We don't make medical claims about it. What we can say is that it is a slow, structured breathing pattern that gives the mind a simple task, and many people find it calming and focusing.
You don't need to believe anything particular to try it. Treat it as an experiment in attention.
Learn the technique alone first
It's easier to learn the pattern on your own before doing it together. Spend a few minutes practising separately, then come together.
The hand position
Use your right hand. Fold the index and middle fingers toward the palm, or rest them lightly between your eyebrows. Your thumb will close the right nostril and your ring finger will close the left.
Keep your left hand resting on your left knee or thigh.
The pattern
- Close the right nostril with your thumb. Breathe in slowly through the left nostril.
- Close the left nostril with your ring finger, releasing the thumb. Breathe out slowly through the right.
- Breathe in through the right.
- Close the right, release the left, breathe out through the left.
That is one full round. Do five to ten rounds.
Keep the breath smooth and quiet. Don't force it or hold it. If you feel any strain, slow down, return to normal breathing and rest.
Doing it together
Once you each know the pattern, sit side by side or face to face, whichever suits you. Sit upright, with the spine long and shoulders soft.
Option 1: Side by side, in sync
Sit next to each other, cross-legged, and agree to begin on the same breath. One of you counts aloud softly for the first few rounds: "in, two, three, four... out, two, three, four." After that, the counting fades and you simply try to stay in step.
If one of you gets ahead, there's no need to correct. Just notice and settle back into the rhythm.
Option 2: Face to face, mirrored
Sit facing each other with knees close. Use opposite hands so that you mirror each other, your right and their left. Move through the pattern together, taking your time with each switch.
The mirroring adds a gentle visual element, which many people find enjoyable. Keep a soft gaze, looking at your partner's hand or shoulders, so that you don't tense up.
Option 3: One guides, one rests
If one of you finds the hand work fiddly, the other can guide them verbally, or the two of you can take turns. One person does five rounds while the other sits quietly with a hand on their back, then you swap.
A five-minute shared session
- Settle (one minute). Sit comfortably and take three natural breaths together.
- Practise (three minutes). Do alternate nostril breathing, for about eight to ten rounds, at a slow, even pace.
- Rest (one minute). Lower your hand, close your eyes and breathe normally. Notice how you feel. Don't try to change anything.
Afterward, you can say one word about how you feel, or simply sit for a few moments longer.
What you might notice
- A slower mind. Concentrating on the pattern can crowd out the usual chatter.
- A clearer nose. Some people notice differences between the two nostrils. This is normal. The sides naturally vary in how open they are.
- Mild lightheadedness. If this happens, stop and breathe normally.
- A sense of sharing something. Doing a deliberate, slightly unusual thing together creates a small bubble of intimacy.
Common mistakes
Breathing too hard or fast. The breath should be slow and quiet, almost silent.
Holding the breath. Don't add breath holds here. Keep the flow continuous.
Pressing the nostril too firmly. A light touch is enough. Pinching hard just causes tension.
Hunching. Keep the elbow of your active hand relaxed and the shoulders down. If your arm tires, rest it on your other hand or a cushion.
Comparing. If one of you finds it easy and the other struggles, remember that it's not a skill contest.
When to avoid or adapt
This practice isn't suitable for everyone. Avoid or adapt it if:
- You have a blocked or congested nose. Breathe normally and wait until it clears. Don't force it.
- You have a breathing condition such as asthma, or a heart condition. Check with your doctor first.
- You're pregnant. Ask your doctor, and keep to the gentlest pace if you proceed.
- You feel dizzy or anxious. Stop and return to normal breathing.
If the hand position is difficult, you can simply imagine the breath moving in through one nostril and out of the other, without using the fingers.
A week of practice
If the technique feels fiddly, build it slowly:
- Days 1 and 2: Practise alone, three minutes each, to learn the hand position.
- Day 3: Rest.
- Days 4 and 5: Sit side by side and do five rounds together, counting aloud for the first two.
- Day 6: Rest.
- Day 7: A five-minute shared session, finishing with a minute of ordinary breathing.
Don't worry about perfect technique. If you lose track of which nostril is next, simply close the one that feels natural and carry on. The slow rhythm and shared attention matter more than the exact sequence. Many people find it easiest to practise in the evening, when there's less to rush toward.
Frequently asked questions
What is alternate nostril breathing good for?
Practitioners use it as a calming, focusing practice. Many people find it helps them settle before sleep or meditation, but individual experiences vary. It is not a medical treatment.
Can we do it at different speeds?
It's easier if you sync, but not essential. If you drift, you can pause and begin again at the same time, or simply continue at your own pace.
How many rounds should we do?
Five to ten rounds is a comfortable start. You can increase gradually if it feels good, but there's no need to do more than a few minutes.
What if one of us can't get the hand position?
Use whatever is comfortable, or simply imagine the pattern without using your fingers. The attention and slow rhythm matter more than the exact technique.
Keep going
A quiet invitation
Want a guided version, just the two of you?
Private one, two and three-day couples retreats on Sai Island, led by Arnold. Tell us about the two of you and which format interests you.
Ask about a couples retreatThese practices are shared as experience and are not medical or therapeutic advice. If you are unsure about anything, speak with a qualified professional.