Alternate Nostril Breath

Sitting in any meditative posture leave your left hand on your thigh or in your lap. Place your right hand in Vishnu Mudra (index and middle finger are folded towards the palm, while the other fingers are spread apart) or in Nasagra Mudra (index and middle finger gently touch between the eyebrows "third eye" and the other fingers are spread apart).

Close the right nostril with the thumb and inhale through the left nostril. Close the left nostril with the ring finger, release the thumb and exhale through the right nostril. Then reverse it - inhale through the right nostril while closing the left. Closing the right and exhaling through left. This is one round.


  • balances body, mind and health
  • balances all systems of the body - respiratory, digestive, nervous, etc.
  • improves lung capacity
  • opens sinuses
  • relieves stress/anxiety
  • good preparation for meditation

This breathing technique can also be practiced without blocking the nose, if you can't do this or don't want to do this.