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.
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.
