How to do it
You can practice alternate nostril breathing on your own, but you may want to ask a yoga teacher to show you the practice in person so you can make sure you’re doing it correctly.
Focus on keeping your breath slow, smooth, and continuous. Focusing on your breath will help you to remember where you are in the cycle. You should be able to breathe easily throughout the practice.
To practice alternate nostril breathing:
- Sit in a comfortable position with legs crossed.
- Place left hand on left knee.
- Lift right hand up toward nose.
- Exhale completely and then use right thumb to close right nostril.
- Inhale through left nostril and then close left nostril with your fingers.
- Open right nostril and exhale through this side.
- Inhale through right nostril and then close this nostril.
- Open left nostril and exhale through left side.
- This is one cycle.
- Continue for up to 5 minutes.
- Always complete the practice by finishing with an exhale on the left side.
Note:
If you’re following the nadi shodhana variation, hold each inhale for 2 to 3 seconds before exhaling through the opposite nostril. Gradually increase the length of this pause in 2- to 3-second increments as you become more accustomed to the practice.
You can do alternate nostril breathing at any time and place that feels most comfortable to you. You may find that you enjoy doing it in the morning or evening. It can also be done during the day when you need to focus or relax.
Alternate nostril breathing is best done on an empty stomach. Don’t practice alternate nostril breathing if you’re sick or congested.
Alternate nostril breathing can be done before or after your yoga practice. Find the way that suits you best as people have different results and experiences. Or you can do it at the start of your meditation practice. This may help you to deepen your meditation.