Nadi shodhana

nāḍī śodhana. This is the teaching name for alternate-nostril breathing.

Either hand is fine if the thumb closes one side and the ring finger closes the other. This screen does not close a nostril. Follow the cue for which side is open. The practice opens with one exhale on the left, then repeats the round. There is no hold.

The seconds are a product default.

Sources

• Yoga Journal's nadi shodhana teaching describes one round as an inhale through the left nostril, an exhale through the right, an inhale through the right, and an exhale through the left, and it says a beginning practice can leave out breath retention. Nadi Shodhana Pranayama: Channel-Cleaning Breath

Skip this

• Skip this if a controlled breath feels strained.

Stop if

• Stop if you feel dizzy, lightheaded, tingling in the lips or fingers, chest pain, heart pounding or irregular beats, visual change, nausea, headache, or panic that is rising rather than settling. Sit or lie down. Breathe quietly, without controlling the breath, until it passes.
• If chest pain, fainting, or trouble breathing does not settle, seek urgent care.