The short answer
Alternate nostril breathing is a yoga technique where you close one nostril with your thumb, breathe in through the other, then switch sides to breathe out. One round goes in left, out right, in right, out left. It slows your breathing and many people find it calming. Small trials suggest it may lower blood pressure, but they vary widely.
On this page
At a glance
- Rhythm
- In through the left nostril for 4, out through the right for 4, in through the right for 4, out through the left for 4
- How long
- 5 minutes
- Position
- Sitting upright, cross-legged or in a chair
- Good for
- Calm down
- Evidence
- Weak evidence
- Take care
- Skip it when your nose is blocked by a cold or hay fever. Some yoga versions add long breath-holds; leave those out if you are pregnant or have a heart condition.
Breathe along
Alternate nostril breathing
Press start and follow the circle
- In, left nostril4s
- Out, right nostril4s
- In, right nostril4s
- Out, left nostril4s
7.5 breaths a minute, 16 seconds a breath
3:00 left
How to do it
- Sit upright. Rest your left hand in your lap and raise your right hand to your face.
- Close your right nostril gently with your right thumb. Breathe in through your left nostril for a count of 4.
- Close your left nostril with your ring finger and release your thumb. Breathe out through your right nostril for 4.
- Breathe in through your right nostril for 4.
- Close the right nostril with your thumb, release the left and breathe out through the left for 4. That is one round.
- Carry on for 5 minutes, then rest your hand and breathe normally.
How it should feel
Even and quiet. Keep the pressure on your nose very light.
Stop if
You feel dizzy, light-headed or tingly, or your chest feels tight. Stop, breathe normally and let it pass.
From breathingexercises.uk/exercises/alternate-nostril-breathing/. Free to print and share for personal and clinical use. Information only, not medical advice: if you have a health condition, check with your GP, nurse or physiotherapist before starting.
What is alternate nostril breathing?
Alternate nostril breathing comes from yoga, where it is called nadi shodhana, usually translated as channel cleaning. You use your right hand to close one nostril at a time: the thumb closes the right nostril and the ring finger closes the left. Your index and middle fingers can fold into your palm or rest lightly between your eyebrows.
Breathing through one nostril slows the airflow, so each breath naturally becomes longer and quieter. The guide above sets a gentle pace of four seconds each way, which works out at about seven and a half breaths a minute, close to the slow pace used in most breathing trials. The switching gives your mind something to follow, which many people find helps them settle.
When should you use it?
- As a wind-down, for five minutes at a quiet moment or before bed.
- Before meditation or yoga, as it is traditionally used.
- Not on the go. You need a free hand and a clear nose, so for a quick calm in public, cyclic sighing or box breathing are easier.
What the research shows
A 2024 review found 14 studies of alternate nostril breathing and pooled six randomised trials, with 525 people, in a meta-analysis. Compared with no treatment, it lowered systolic blood pressure by about 7 mmHg and diastolic by about 5 mmHg. But the results varied a great deal between trials, and most were not blinded, which is hard to do with a breathing exercise. Some trials combined it with other yoga practices, so its own effect is hard to separate.
The effect is similar in size to that of slow breathing in general, which lowered systolic pressure by about 5.6 mmHg across 17 studies. Alternate nostril breathing may simply work because it is a form of slow breathing. We found no good evidence for the popular claim that it balances the left and right sides of the brain.
Overall we grade it as weak: promising, pleasant and safe, but not well enough tested to rely on. See breathing exercises and blood pressure.
Common mistakes
- Pressing hard. A light touch is enough to close a nostril. Pressing hard is uncomfortable and distracting.
- Breathing loudly. The breath should be quiet and smooth. If you can hear it rushing, slow down.
- Letting your arm tire. Rest your right elbow on your left hand, a cushion or a table so your shoulder can relax.
- Adding long breath-holds too soon. Some yoga versions hold the breath between sides. Leave those out at first, and skip them if you are pregnant or have a heart condition.
Make it easier or harder
- Easier: shorten each step to a count of 3. If raising your hand is awkward, rest it on your knee between rounds.
- Harder: lengthen each step to a count of 5 or 6, or make the out-breath longer than the in-breath, for example in for 4 and out for 6.
Keep reading
- Humming breath (bee breath): how to do it, step by step
How to do humming breath, the yoga bee breath, with a breathe-along guide, and why humming lengthens your out-breath and raises nitric oxide in your nose.
Weak - Buteyko breathing for asthma: how it works and what trials show
How the Buteyko method works for asthma, with the control pause and reduced breathing explained, and what trials show about symptoms and inhalers.
Moderate - Wim Hof breathing: how it works, the evidence and the risks
What the Wim Hof breathing method involves, what studies show about inflammation and fitness, and why it must never be done in or near water.
Weak
Common questions
Does alternate nostril breathing lower blood pressure?
Possibly. A 2024 review pooled six trials with 525 people and found systolic pressure fell by about 7 mmHg. But results varied a lot between trials and most were not blinded, so the true effect is uncertain. Don't use it instead of blood pressure medicine.
Which nostril do you start with?
Most teachers start by breathing in through the left nostril, with the right one closed by your thumb. There is no good evidence that the order matters, so pick one and keep to it.
Can I do alternate nostril breathing with a blocked nose?
It's best to skip it. Forcing air through a blocked nostril is uncomfortable and tends to make you breathe faster. Try resonance breathing instead until your nose clears.
References
- Nam TG et al. Effectiveness of alternative nostril breathing on blood pressure: a systematic review and meta-analysis of randomized controlled trials. Complementary Medicine Research, 2024.pubmed.ncbi.nlm.nih.gov
- Chaddha A et al. Device and non-device-guided slow breathing to reduce blood pressure: a systematic review and meta-analysis. Complementary Therapies in Medicine, 2019.pubmed.ncbi.nlm.nih.gov
- Zaccaro A et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 2018.pubmed.ncbi.nlm.nih.gov
First published 4 November 2026. Next review due November 2027. Spotted an error? Tell us and we'll correct it. Read our editorial policy.