Overview & Traditional Lineage
Alternate Nostril Breath (Nadi Shodhana) is a classical pranayama rooted in Hatha Yoga Pradipika; the channel-purifying breath. Breathing through one nostril at a time in a fixed cycle. The most balancing of the breath practices and the safest place to start with retention.
Primary Goals: Anxiety, Focus. Themes: Balance, Before-Meditation.
Full Guided Practice Script & Cue Timeline
| Timestamp | Spoken Cue / Instruction | Pause |
|---|---|---|
| 0:00 | Sit upright. Rest the left hand on the knee. | 15s |
| 0:21 | With the right hand, fold the index and middle fingers into the palm. The thumb and ring finger do the work. | 22s |
| 0:56 | Close the right nostril with the thumb. Breathe out through the left. | 15s |
| 1:19 | Breathe in through the left. | 12s |
| 1:34 | Close the left with the ring finger, release the thumb, and breathe out through the right. | 18s |
| 2:02 | Breathe in through the right. Close it. Out through the left. That is one round. | 25s |
| 2:36 | Keep going. In left, out right. In right, out left. Let the hand do it without your attention. | 90s |
| 4:18 | Aim for the two sides to feel the same. They will not, at first. That is what the practice is for. | 60s |
| 5:31 | Ten more rounds at your own pace. | 120s |
| 7:35 | Let the hand come down. Breathe through both nostrils and notice whether they feel more even. | 40s |
Contraindications & Guidance
- Stop and breathe normally if you feel dizzy, tingling in the hands, or any tightness in the chest.
- Skip if the nose is blocked — never force air through a congested side.
- No retention in pregnancy or with high blood pressure.
