How Do You Do Alternate Nostril Breathing?

To do alternate nostril breathing (Nadi Shodhana), sit tall and comfortable, rest your left hand on your knee, and bring your right hand to your face. Close your right nostril with your thumb and inhale slowly through the left. Then close the left nostril with your ring finger, release the thumb, and exhale through the right. Inhale through the right, close it, and exhale through the left. That completes one round. Keep breathing this way for three to five minutes, letting each breath stay slow, smooth and quiet.

The name means 'channel-clearing' breath, and the alternating flow is what many people find so settling for a busy or anxious mind. Because you have to pay attention to which nostril and which finger, the practice naturally draws your focus inward, which is part of why it steadies the nervous system so quickly.

A few points make it easier. Rest your right elbow down or switch hands if your arm tires. Do not hold or squeeze the breath forcefully; the aim is an even, unhurried flow, not a big lungful. If counting helps, try a gentle four-count in and four-count out, but never strain to hit a number. Beginners sometimes rush the exhale, so let it be as long and relaxed as the inhale.

It is a gentle practice suitable for most people. If you have a blocked nose, a cold, or feel light-headed at any point, simply breathe naturally instead and try again another day. Practised regularly, even a few minutes before bed or between tasks is enough to feel calmer and more balanced.