Alternate Nostril Breathing
In one side, out the other, then reverse. Takes concentration, which is the point.
Start guided sessionThe pattern
- In through the LEFT4 seconds
- Hold, switch2 seconds
- Out through the RIGHT4 seconds
- In through the RIGHT4 seconds
- Hold, switch2 seconds
- Out through the LEFT4 seconds
What it is
A classical pranayama practice in which the breath alternates sides in a fixed sequence. It demands more attention than most techniques here — you have to keep track of where you are — which is exactly why it works as a focus practice.
Why it helps concentration
Part of it is the slow pace, shared with everything else on this site. The rest is task load: the sequence is just complicated enough to occupy working memory, so rumination has nowhere to go. Ten minutes of it before deep work functions like clearing your desk.
Getting the hand position right
Traditionally the index and middle fingers rest on the forehead between the eyebrows, with the thumb and ring finger doing the work. If that is awkward — or you only have one usable hand — you can skip the hands entirely and simply imagine the alternation. The pacing still works.
How to do it without the app
- Sit upright. Rest your right thumb by your right nostril, ring finger by your left.
- Close the right nostril, breathe in through the left for 4 seconds.
- Close both briefly, then release the right.
- Breathe out through the right for 4 seconds, then breathe in through the right for 4 seconds.
- Close both, release the left, and breathe out through the left.
- That is one full round. Continue for 5 minutes.
Safety
- Contains short holds. If you are pregnant or have a heart condition or high blood pressure, skip the holds and switch quickly instead.
- Skip if your nose is blocked.
- Requires a free hand — the one-handed variation is described above.
What the evidence says
Trials of nadi shodhana report short-term reductions in blood pressure and improvements in attention tasks, but studies are typically small, unblinded and from a narrow set of research groups. Treat as promising rather than established.
A plain-English summary for a general audience, not a systematic review. See the medical disclaimer.