SlowerAlternate nostril breathing means breathing through one nostril at a time and switching sides after each inhale. Close the right nostril and breathe in through the left for 5 seconds, switch, breathe out through the right for 8, breathe in through the right for 5, switch, and breathe out through the left for 8. That is one round.
Hand position
Use your right hand. Fold your index and middle fingers down toward your palm, or rest them between your eyebrows. That leaves your thumb to close the right nostril and your ring finger to close the left.
Press lightly on the soft side of the nose, just below the bone. You are closing a door, not pinching. Keep your elbow near your ribs so your shoulder stays relaxed, and rest your left hand in your lap. Left-handed people can mirror all of this.
How to do alternate nostril breathing
- Sit upright. Breathe out normally through both nostrils.
- Close your right nostril with your thumb. Breathe in through the left for 5 seconds.
- Close the left with your ring finger and release the thumb. Breathe out through the right for 8 seconds.
- Stay on that side. Breathe in through the right for 5 seconds.
- Close the right, release the left. Breathe out through the left for 8 seconds.
The rule that makes it easy to remember: you only switch after a breath in. The timer shows the side for each step, so you can stop keeping track and follow the words.
Two paces
| Setting | One round (two breaths) | Breaths per minute | Good for |
|---|---|---|---|
| 5 in · 8 out | 26 s | About 4.6 | The default, with a longer breath out |
| 4 · 4 (easier) | 16 s | 7.5 | Learning the hand switches, or a stuffy day |
The equal 4 · 4 count with no holds is how beginners are traditionally taught, and there is no reason to hurry past it. One nostril lets through less air than two, so an 8-second breath out can feel tight at first. If it does, use 4 · 4 until the finger work is automatic.
Traditional advanced practice adds a long hold after each inhale, in a 1:4:2 ratio such as 4-16-8. This timer leaves the holds out on purpose. They are hard, and you do not need them to follow the pattern.
Nadi Shodhana and Anulom Vilom
The exercise comes from Hatha yoga, where it is called Nadi Shodhana, and you will also see it called Anulom Vilom. Different schools draw small distinctions between the two, mostly about whether holds are included, but the alternating pattern is the same one you are doing here.
What it feels like
Cool air in one nostril at a time, and your attention pulled to the middle of your face. Switching sides gives your mind exactly one job, which is why we file this under feeling unfocused: it is hard to plan tomorrow while keeping track of left and right. The usual description is centered more than sleepy.
Two honest drawbacks. Your arm gets tired after about five minutes, so prop your elbow on your other hand or a table for the 8-minute setting. And you cannot do it discreetly in a meeting. For that, the box breathing timer gives your mind a similar counting job with no hands, and the long exhale breathing timer gives you the same slow breath out. More options are in breathing exercises for focus.
How good the evidence is
The evidence is weak to moderate. A 2024 meta-analysis pooled six randomized trials of alternate nostril breathing and found lower blood pressure, but the trials disagreed with each other so much that the authors' pooled number should be read with caution. We have not found a good trial of it for focus, which is what it is most often recommended for.
What can be said is that on these settings you are breathing at 4.6 to 7.5 breaths a minute, and a 2018 review linked slow breathing in general to more relaxation and alertness in healthy people. The nostril switching may add nothing beyond holding your attention. For many people that is the reason to do it.
If you feel dizzy or short of air, stop and breathe normally through both nostrils; it passes within a minute. Skip this one when your nose is blocked.
Questions people ask
What is alternate nostril breathing and how do you do it?
You breathe through one nostril at a time, closing the other with a finger. Breathe in through the left, out through the right, in through the right, out through the left, and repeat.
Which nostril do you start with?
Traditionally you begin by breathing in through the left nostril, with the right closed by your right thumb. You switch sides after each breath in.
Is Nadi Shodhana the same as Anulom Vilom?
Both are yoga names for alternate nostril breathing, and the alternating pattern is the same. Schools differ on details such as whether breath holds are part of each one.
How long should I do alternate nostril breathing?
Five to ten minutes is the traditional length. Two minutes is enough to learn the hand switches, and your arm may get tired after about five.
Do I need to hold my breath?
No. Beginners are taught an equal count with no holds. Long holds belong to advanced practice and are best skipped if you are pregnant or have a heart or blood pressure condition.
What if one nostril is blocked?
A slightly stuffy side is common and nothing to worry about. If you cannot move air through it comfortably, leave this exercise for another day and breathe slowly through both nostrils instead.
Sources
- Nam et al. 2024: meta-analysis of six randomized trials of alternate nostril breathing and blood pressure. karger.com/cmr/article/doi/10.1159/000539707/910373/
- Zaccaro et al. 2018: systematic review of slow breathing in healthy people. pmc.ncbi.nlm.nih.gov/articles/PMC6137615
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Last updated 11 November 2026. Written by the makers of Slower. This page is general information, not medical advice.