Beginner

Alternate Nostril Breathing

Nadi Shodhana pranayama. Alternate breathing through each nostril to balance the nervous system and calm the mind.

Alternate Nostril Breathing

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How to Practice

Sit upright with your spine tall. Rest your left hand on your knee. Bring your right hand to your face — thumb resting near your right nostril, ring finger near your left. Exhale fully through both nostrils to begin. Close the right nostril with your thumb. Inhale slowly through the left nostril for a count of 4. Close the left nostril with your ring finger, release the right, and exhale through the right for a count of 4. Inhale through the right for 4, close the right, release the left, and exhale through the left for 4. That is one full cycle. Continue for 8-10 minutes. Finish with an exhale through the left nostril.

Tips

Keep the breath smooth and even — no pauses at the top or bottom.
Do not force through a congested nostril; wait for it to clear naturally.
If counting distracts you, shift to simply "long and equal" in both directions.
Practice on an empty stomach, ideally in the morning.
Eight minutes is the sweet spot — shorter does not fully balance, longer diminishes return.

Safety Notes

  • • Avoid if one nostril is fully blocked by cold or allergy — comes back stronger when breathing is clear.

About This Practice

Nadi Shodhana pranayama. Alternate breathing through each nostril to balance the nervous system and calm the mind.

How to Practice

Sit upright with your spine tall. Rest your left hand on your knee. Bring your right hand to your face — thumb resting near your right nostril, ring finger near your left. Exhale fully through both nostrils to begin. Close the right nostril with your thumb. Inhale slowly through the left nostril for a count of 4. Close the left nostril with your ring finger, release the right, and exhale through the right for a count of 4. Inhale through the right for 4, close the right, release the left, and exhale through the left for 4. That is one full cycle. Continue for 8-10 minutes. Finish with an exhale through the left nostril.

Tips

Keep the breath smooth and even — no pauses at the top or bottom.
Do not force through a congested nostril; wait for it to clear naturally.
If counting distracts you, shift to simply "long and equal" in both directions.
Practice on an empty stomach, ideally in the morning.
Eight minutes is the sweet spot — shorter does not fully balance, longer diminishes return.

Precautions

Avoid if one nostril is fully blocked by cold or allergy — comes back stronger when breathing is clear.
    Alternate Nostril Breathing | Breathwork | ILMA