Alternate Nostril Breathing

Alternate Nostril Breathing is a balancing pranayama technique that alternates breath between nostrils to calm the nervous system and improve focus.

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Category: yoga
Level: beginner
Force: static
Equipment: body only

Instructions

Sit comfortably with your spine straight and rest your left hand on your knee.
Bring your right hand to your face, using your thumb to close your right nostril.
Inhale slowly and deeply through your left nostril only.
Use your ring finger to close your left nostril, then lift your thumb and exhale through your right nostril.
Inhale through the right nostril, then close it and exhale through the left nostril.
Continue this pattern for 5-10 complete cycles, ending with an exhale through the left nostril.

Tips

Apply gentle pressure to close the nostrils without pressing hard on your nose.
Keep your breathing slow, smooth, and controlled throughout.
Maintain a comfortable pace without forcing longer or deeper breaths.
Keep your shoulders relaxed and avoid tensing your face or neck.

Common mistakes

Pressing too hard on the nose, which can cause discomfort or blockage.
Breathing too quickly or forcefully instead of maintaining a calm rhythm.
Losing track of which nostril to use next in the alternating pattern.

Safety

Avoid if you have severe nasal congestion or sinus infections. Those with breathing difficulties should practice gently and stop if any discomfort occurs.

Variations

Nadi Shodhana with Retention
Simple Nostril Breathing
Box Breathing
Three-Part Breath
Ujjayi Breathing