Alternate Nostril Breath

A seated breathing practice that alternates the flow of breath through each nostril with steady attention and gentle rhythm.

“Sit with ease. Breathe through one side, then the other. Notice the rhythm.”

Alternate Nostril Breath is a quiet pranayama practice. It explores the relationship between attention, nasal breathing and rhythm. The technique moves breath from one nostril to the other in a simple pattern. It asks for less force and more listening.

The purpose is not to control the breath tightly. The purpose is to meet the breath as it is, then guide it with care. The practice can be soft, spacious and responsive.

1. 1Sit in a comfortable position with the spine at ease.
2. 2Rest the left hand on the thigh or in the lap.
3. 3Bring the right hand towards the nose.
4. 4Use the thumb to gently close the right nostril.
5. 5Inhale through the left nostril.
6. 6Close the left nostril with the ring finger.
7. 7Release the right nostril and exhale through the right side.
8. 8Inhale through the right nostril.
9. 9Close the right nostril.
10. 10Release the left nostril and exhale through the left side.
11. 11Continue for a few gentle rounds.
12. 12Let the hand lower and return to natural breathing.

Instead of searching for the “correct” position, notice:

• •Can the seat feel supported rather than held?
• •Is the hand resting lightly on the face?
• •Are the shoulders soft as the arm lifts?
• •Can the breath move without pulling or strain?

Keep the breath smooth, quiet and comfortable. There is no need to hold the breath unless that has been taught specifically and feels appropriate. If the breath becomes tight, return to simple natural breathing.

Observe the quality of effort around the face, shoulders and hand. The shape of the breathing often reveals more than the length of the breath. A softer pattern may be more useful than a longer one.

Reflect after practising:

• •Which nostril felt more open today?
• •Did the hand create tension or support attention?
• •What changed when the breath was allowed to be smaller?

Rather than mistakes, you may notice:

• •Pressing the nostrils too firmly
• •Lifting the shoulder of the working arm
• •Forcing the inhale
• •Extending the exhale beyond comfort
• •Holding the breath unintentionally

• •Practise with the hand resting lower and the elbow supported.
• •Use a shorter breath cycle.
• •Breathe naturally between rounds.
• •Practise mentally without closing the nostrils.
• •Sit in a chair if floor sitting is uncomfortable.

• ✓The breath remains comfortable.
• ✓The face and jaw feel relaxed.
• ✓The shoulders have not become tense.
• ✓Attention feels steady enough to continue or complete.