Alternate Nostril Breathing

About This Pose

One of yoga's most well-known pranayama practices. By alternating which nostril you breathe through, this technique is said to balance the left and right hemispheres of the brain and clear the energetic channels (nadis) of the body. Research shows it lowers heart rate and reduces anxiety.

How to Practice

1. 1

   Sit comfortably with a tall spine. Rest your left hand on your left knee.

2. 2

   Bring your right hand to your face: index and middle fingers rest on the forehead, thumb over the right nostril, ring finger over the left nostril (Vishnu mudra).

3. 3

   Close the right nostril with your thumb. Inhale slowly through the left nostril for 4 counts.

4. 4

   Close both nostrils. Pause briefly.

5. 5

   Release the thumb and exhale through the right nostril for 4 counts.

6. 6

   Inhale through the right nostril for 4 counts.

7. 7

   Close both nostrils. Pause briefly.

8. 8

   Release the ring finger and exhale through the left nostril for 4 counts.

9. 9

   This completes one round. Practise 5–10 rounds.

Benefits

• Balances the nervous system
• reduces anxiety
• improves focus and mental clarity
• prepares the mind for meditation
• can lower blood pressure over time