LEFT, RIGHT, AND BACK
Nāḍī Śodhana · alternate-nostril breathing
This beginner sequence alternates nostrils in four quiet phases and intentionally omits kumbhaka or breath retention.
Start the guided practiceGuided practice in the appOne complete round
Inhale leftRight nostril gently closed
Exhale rightChange sides without rushing
Inhale rightKeep the breath quiet
Exhale leftReturn to the starting side
How the pattern works
The sequence offers attention a clear route and develops gentle airflow control.
Research is promising but varied; this is not treatment for blood pressure or stress.
Prepare without forcing
- Sit with support and soften your face and shoulders.
- Breathe quietly within a comfortable capacity.
- Do not chase a count or extend a phase through discomfort.
- Return to natural breathing for dizziness or strain.
Who may find it useful
Quiet seated attention practice when both nostrils are clear.
Common questions
Must I follow the exact count?
No. Shorten the rhythm so it stays smooth and comfortable.
How long should I practise?
Begin with a few easy rounds and stop before fatigue.
Is this treatment?
No. It is educational and does not replace medical advice.
Sources and evidence limits
This is an educational wellness practice, not diagnosis or treatment. Breathing studies vary in quality and do not prove that this individual exercise treats disease.