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Nadi shodhana (alternate nostril breathing)
नाड़ी शोधन
A listing is not a recommendation.
Origin: India · Tradition: Yogic pranayama · Breathing
What it is
Slow breathing that uses the left and right nostrils in turn. It is often taught as an introduction for settling the mind.
A short introduction (not a treatment instruction)
- Sit with the back comfortably long. Lightly close one nostril with a finger, breathe in slowly, then change sides and breathe out.
- Do not hold the breath for a long time (for beginners).
- If the nose is completely blocked, do not force it.
Symptoms or aims often mentioned with this practice
- Stress or unease
- Focus and thinking
- Breathing
- Sleeplessness
Related symptom videos
Research notes (this is not a promise of effect)
C: Preliminary, small, or lower-quality studies, or mixed results. These notes should not be over-read
Small trials sometimes report changes in stress measures or blood pressure, but large, high-quality evidence is limited.
Sources
Safety notes
Avoid strong breath-holding. Stop if there is nasal pain or middle-ear discomfort.
If you are unsure, or if you have a health condition, are pregnant, or take medicine, consult a qualified professional.
Situations in which this is better avoided
- An acute middle-ear or sinus condition
- Breath-holding in severe circulatory disease