Clear and Calm
How to Practise Alternate Nostril Breathing
If you're looking for a simple yet powerful way to settle your nervous system, increase focus, or prepare for rest, alternate nostril breathing (nadi shodhana pranayama) is one of my favourite practices. This gentle yogic breathing technique helps regulate the breath, balance the nervous system, and bring clarity to a busy mind.
I often return to this practice when I need to reset during the day. It's portable, grounding, and surprisingly effective even a few rounds can bring a noticeable shift. There’s also a growing body of research supporting its benefits for attention, cardiovascular health, and emotional regulation.
Alternate nostril breathing involves breathing in and out through one nostril at a time, following a rhythmic pattern. You can begin with a few rounds and slowly build up the duration as you become more comfortable.
Here’s how to try it for yourself.
Instructions: Alternate Nostril Breathing
Before you begin:
Find a comfortable seated position where your spine feels tall and your shoulders can stay relaxed. You may like to close your eyes or soften your gaze. Let your breath settle into a natural rhythm before you start.
1. Position your hand:
Using your right hand, rest the tips of your index and middle fingers between your eyebrows, placing the right thumb gentle on the side of the right nostril and the right ring finger gently agains the left nostril, you can rest the pinkie finger on the ring finger! Alternatively you may wish to fold the index and middle fingers towards the palm, whichever position feels more comfortable for you.
2. Begin the cycle:
– Inhale slowly and evenly through both nostrils.
– Use your right thumb to gently close your right nostril.
– Exhale fully through the left nostril.
– Inhale through the left nostril.
– At the top of the inhale, release the thumb and gently close the left nostril using your right ring finger.
– Exhale through the right nostril.
– Inhale through the right nostril.
– At the top of the inhale, release the ring finger and gently close the right nostril with your right thumb.
– Exhale through the left nostril.
This completes one full round.
3. Repeat:
Continue for 3–5 rounds to begin with, or longer if it feels beneficial. Keep the breath slow, easy, and steady, never forced or rushed.
Things to keep in mind
– If you're feeling unwell or congested, it may be best to wait until your nose is clear.
– If you feel light-headed at any point, return to a normal breathing rhythm.
– Always practise within your comfort zone. You don't need to push or perfect this technique, gentle consistency is more effective than force.
If you're curious to explore this practice more deeply, there are many excellent yoga teachers and videos online that demonstrate the technique. Working with a trained instructor can also help tailor breathing practices to your individual needs.
And if you'd prefer to be guided through the process, you can listen to the accompanying audio recording.