Alternate nostril breathing timer (nadi shodhana)
Alternate nostril breathing, or nadi shodhana, is a yoga breathing technique where you breathe through one nostril at a time, using a hand to close the other. This timer keeps the rhythm; your hand does the switching.
- Breathe in 4s
- Hold 4s
- Breathe out 4s
Take it with you in the app
This tool runs in your browser. Want it on your phone, with voice cues, background timing and a real alarm? Open the same tool in NanoTimer.
Open on your phoneOpens the right tab in NanoTimer on your iPhone.
Download on theApp StoreLink coming soon
How it works
- Rest your right thumb by your right nostril and your ring finger by your left. Close your right nostril and breathe in through the left as the circle grows.
- Close both nostrils for the hold, then release the right and breathe out through it as the circle shrinks.
- Breathe in through the right, hold, then switch and breathe out through the left. That is one full round.
- Keep the breath quiet and even. The counts are adjustable if four feels rushed or slow.
Frequently asked questions
- What is nadi shodhana?
- It is the Sanskrit name for alternate nostril breathing, a technique from pranayama, the breathing practices of yoga. "Nadi" means channel and "shodhana" means cleaning, so the name means channel-clearing breath. It is traditionally used to settle and balance before meditation.
- Does it actually do anything?
- People report it feels calming and focusing, and small studies suggest slow nostril breathing can shift heart rate and attention. The evidence is limited and mostly short-term, so it is best treated as a calming practice rather than a proven remedy.
- Can I do this in the app?
- Yes. The NanoTimer app has a dedicated Breathe section: guided, adjustable breathing patterns, free.