Of all the traditional breathing practices, alternate nostril breathing may look the most unusual. You sit quietly, use your fingers to close one nostril at a time and guide the breath gently from one side to the other. It sounds complicated, but after a few rounds most people find it easy, rhythmic and absorbing. It can be a lovely way to settle into a quiet moment on a hot afternoon or before bed.
As with any breathing exercise, it should never feel forced. If you have a respiratory or heart condition, are pregnant or have any health concern, talk with your doctor first. It is best practiced when your nose is clear, so skip it if you are congested.
A little background
In yoga, this practice is often called nadi shodhana. The Sanskrit word nadi refers to the channels through which energy is said to flow in traditional yogic thought, and shodhana means cleansing or purifying. Versions of the practice appear in classical hatha yoga texts and are taught in yoga classes around the world today. You do not need to adopt any particular belief to try it. Many people simply enjoy the focus and rhythm it brings.
How to practice
Sit comfortably with your back tall and your shoulders relaxed. Rest your left hand in your lap. Bring your right hand toward your face. Many people fold the index and middle fingers into the palm, using the thumb to close the right nostril and the ring finger to close the left. Others rest the index and middle fingers lightly between the eyebrows. Either way, use a soft touch.
- Close your eyes and take a natural breath in and out.
- Gently close your right nostril with your thumb and breathe in slowly through the left.
- Close the left nostril with your ring finger, release your thumb and breathe out through the right.
- Breathe in through the right nostril.
- Close the right nostril, release the left and breathe out through the left.
- That is one round. Continue for five to ten rounds, always switching sides after each inhale.
When you finish, lower your hand, breathe naturally through both nostrils and sit quietly for a minute.
Tips for a comfortable practice
- Keep the breath slow and smooth, but never strained. There is no need to breathe deeply or hold the breath.
- If your arm tires, support your elbow with your other hand or a pillow.
- If you lose track of which side you are on, simply return to breathing through both nostrils and begin again.
- If you feel light-headed, stop and breathe normally.
Traditional instruction sometimes includes breath holds and specific counts. Those are best learned with an experienced teacher. The simple version here is enough to enjoy the practice.
Making it a ritual
Alternate nostril breathing fits easily into the day: a few minutes in a cool room after coming in from the heat, a pause in the afternoon or a gentle bridge into sleep. Pair it with a quiet corner, a soft light or a favorite scent in a diffuser at a gentle setting. Over time, the familiar rhythm of right and left, in and out, can become a small anchor you return to whenever you want a few minutes of calm.