Alternate-nostril breathing is a slow breathing practice from the yoga tradition, where you breathe in through one nostril and out through the other. Many people find its steady rhythm settling and focusing.
Getting set
- Sit tall, on a chair or cushion. Rest your left hand in your lap.
- Lift your right hand. You will use your thumb to close the right nostril and your ring finger to close the left. Rest your index and middle fingers on your forehead or fold them in.
One round
- Close the right nostril and breathe in slowly through the left.
- Close the left, open the right and breathe out through the right.
- Breathe in through the right.
- Close the right, open the left and breathe out through the left.
That is one round. Start with five rounds, breathing slowly and evenly, and finish with a few natural breaths.
Take care
Skip it if your nose is blocked, and keep the breath soft. Stop if you feel dizzy.
Setting up comfortably
Sit upright on a chair or cushion, so your chest is open and your shoulders are relaxed. Rest your left hand on your lap. Many people use the right thumb to close the right nostril and the ring finger to close the left, resting the index and middle fingers on the forehead or folding them into the palm. Any comfortable hand position is fine.
One full round
- Close the right nostril and breathe in slowly through the left.
- Close the left nostril, open the right, and breathe out through the right.
- Breathe in through the right.
- Close the right, open the left, and breathe out through the left.
That is one round. Start with five rounds, then rest your hand and breathe normally for a few breaths.
Building a practice
- Count gently: try breathing in for four and out for four, then lengthen the out-breath to six when that feels easy.
- Keep it quiet: the breath should be soft enough that someone next to you would barely hear it.
- Finish with stillness: after your rounds, sit for a minute and notice how you feel.
Common difficulties
- A blocked nose: skip the practice, or simply imagine the breath moving through each side without using your hand.
- A tired arm: rest your elbow on a cushion or table, or do fewer rounds.
- Losing track: remember that you always change sides after breathing in.
Common questions
When is a good time to practise?
Many people use it before meditation, or as a short pause in the middle of the day. Avoid practising straight after a large meal.
Do I need to hold my breath?
No. Some traditional versions include breath holds, but these are best learnt with a qualified teacher. The version here has no holds.
Where does it come from?
It comes from the yoga tradition, where it is called nadi shodhana. Read more in the roots of yoga.
Key points
- Change sides after each in-breath.
- Keep the breath slow, soft and quiet.
- No breath holds unless you are learning with a qualified teacher.
Try it now: follow the guided version
General wellbeing information, not medical advice. If you have a health condition, are pregnant or feel unwell, talk to a qualified professional.
