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Alternate Nostril Breathing

Alternate Nostril Breathing

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Alternate Nostril Breathing infographic
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Alternate nostril breathing is a yogic technique which aims at balancing the autonomic nervous system [1]. It is also a perfect preparation for meditation and more intensive breathing techniques.

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How to Do It

  1. Sit with your back straight and close your right nostril with your right thumb.
  2. Inhale slowly and deeply through your left nostril. 
  3. Next, close your left nostril with your right ring and little fingers and exhale slowly and completely through your right nostril. 
  4. Then, keeping the left nostril closed, inhale right. 
  5. Finally, close your right nostril and exhale left. 
  6. Repeat two more times.
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  • May Improve cardiac function
  • May Improve memory
  • May Enhance attention
  • May Reduce stress/anxiety
  • May Slow aging
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Time Commitment

Only 5 minutes per day. 

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Why it works

Alternate nostril breathing balances the sympathetic and parasympathetic tone in the autonomic nervous system. Bodily systems that we can usually not control voluntarily can be improved by doing this technique.

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Suggested Frequency


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Supporting Studies and Articles

  1. Ghiya, S. (2017). Alternate nostril breathing: A systematic review of clinical trials. International Journal of Research in Medical Sciences, 5(8), 3273. https://doi.org/10.18203/2320-6012.ijrms20173523
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Side Effects


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Required Equipment


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Gurus/Celebrities/Doing it

Hillary Clinton

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Related Products

No products needed

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Suggested Time of Day

In the morning, on an empty stomach.

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Alternate nostril breathing is a great technique to be done before or after your yoga sessions. 

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 Happiness  Stress  AntiAging  Fitness  Productivity  Focus  Memory
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Alternate Nostril Breathing

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