Breathe in through one nostril, pause, breathe out through the other, then reverse: 4 seconds in, 4 held, 6 out.
Nadi Shodhana is one of the classic breathing practices of yoga. The Sanskrit name means "cleansing of the channels", and the breath alternates between the left and right nostrils. It asks for a little coordination at first, which is part of its appeal: following the sides keeps the mind occupied and gently focused. In the studio, arrows show which nostril to use for each phase.
Many practitioners use Nadi Shodhana before meditation, at the start of a yoga session, or at times when they feel scattered or agitated and want to feel more centred. It works best seated, somewhere quiet where you can use your hand freely. If the holds feel uncomfortable, simply alternate nostrils without pausing.
Alternate nostril breathing is described in traditional hatha yoga texts and remains a staple of pranayama teaching today. Modern research on it consists mostly of small studies, some of which have reported changes in heart rate, blood pressure and attention after practice. The findings are preliminary and not always consistent, so it is best seen as a traditional practice with encouraging early results rather than a proven therapy.
Practice sitting or lying down; never in water or while driving. Stop if you feel dizzy.
Don't practise with a blocked nose; breathe through both nostrils instead. Leave out the holds if you are pregnant, have high blood pressure or feel dizzy.