Alternate nostril breathing is calming and soothing for both mind and body. It helps relieve stress, and it’s a great “reset” tool when you’re feeling overwhelmed, worried, or anxious. The breathing pattern for this exercise is Inhale, Switch, Exhale.

Alternate Nostril Breathing: Prepare

1. Sit in a comfortable, upright position on a mat on the floor or in a chair. Spine should be long and straight. Relax hips, shoulders, and jaw. Left hand on the left knee with palm facing upward. Close your eyes. 
2. With your right hand, place the index finger and middle finger on the forehead between the eyebrows. The ring finger rests on the left nostril, and the thumb rests on the right nostril. (The ring finger will be used to close the left nostril, and the thumb will be used for the right nostril.)

Alternate Nostril Breathing: Breathe

1. INHALE. Use the thumb to close the right nostril and inhale completely through the left nostril. 
2. SWITCH. Lift the thumb from the right nostril, and close the left nostril with the ring finger.
3. EXHALE. Exhale through the right nostril.
4. INHALE. Inhale through the right nostril. 
5. SWITCH. Lift the ring finger from the left nostril, and close the right nostril with the thumb.
6. EXHALE. Exhale through the left nostril. 

Alternate Nostril Breathing: Check

• That’s one round of Alternate Nostril Breathing. 
• Perform 5-10 rounds per sitting. 
• Keep the breathing natural and gentle. 

Medical and Health Considerations

As with any new exercise, stop if you feel uncomfortable. It is important to learn and practice breath work under the supervision of a trained professional. Breath work is an excellent way to improve health and well being, though it is not a substitute for medical treatment. Consult your doctor if you have a medical condition. 

Learn Powerful Breathing Techniques

Healing Breath’s certified breathwork coaches will teach you powerful breathing techniques that can improve your health and quality of life. Inquire today. info@healingbreath.co

You can also read: The Breather Respiratory Muscle Trainer Buying Guide