Yoga · Mind Body
Alternate-Nostril Breathing
Alternate-nostril breathing is a seated yoga practice that alternates gentle breaths through each nostril. It develops awareness and control of your breathing rhythm.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit comfortably upright on a chair or cushion.
- Inhale through your left nostril with your right nostril closed by your right thumb.
- Switch to closing your left nostril with your right ring finger, leaving your right nostril open.
- Exhale through your right nostril.
- Inhale through your right nostril.
- Switch to closing your right nostril with your thumb, leaving your left nostril open.
- Exhale through your left nostril to complete one cycle.
- Lower your hand to resume ordinary breathing through both nostrils.
Form cues
- Relax your jaw
- Let your shoulders drop
- Keep your head centered
Common mistakes
- Taking oversized breathsUse a comfortable breath size rather than trying to fill or empty your lungs completely.
- Pressing hard on your noseApply only enough fingertip pressure to close the nostril.
- Rushing the switchLet each breath finish before changing which nostril is closed.
Safety
Overbreathing or prolonged breath-holding can cause lightheadedness. Forcing air through a blocked nostril can create discomfort.
- Keep a natural breathing pace without deliberate breath holds.
- Practice only when air passes comfortably through each nostril.
- Stop the alternating pattern if you feel dizzy or short of breath; breathe normally while remaining seated.
If you have a breathing condition that makes controlled nasal breathing uncomfortable, seek medical advice before continuing.
Muscles worked
Primary muscles not listed
Equipment
- Meditation Chair (optional)
- Meditation Cushion (optional)
- Yoga Blanket (optional)
Sets and reps
- Sets
- 1–2
- Target
- 60–120 seconds
- Rest
- No rest timer
Repeat the cycle for the target time before lowering your hand.