How to do alternate-nostril breathing: the steps

The steps

1. 1Sit upright, with your right thumb by your right nostril and ring finger by your left.
2. 2Close the right nostril and breathe in slowly through the left.
3. 3Close the left, open the right, and breathe out slowly.
4. 4Breathe in through the right, switch, and breathe out through the left. That's one round.
5. 5Do 5 to 10 rounds, then breathe naturally through both nostrils.

Sun breathing

Sun breathing (Surya Bhedana) is a one-way version: always in through the right nostril and out through the left.

If your nose is blocked, don't force it. Switch to slow breathing through both nostrils.

Read this first

1. 1Sit or lie down somewhere safe. Never practise standing.
2. 2Never practise while driving, riding, bathing, swimming or near water.
3. 3If you can't hold your breath any longer, breathe in. This is not a contest.
4. 4If you feel dizzy or tingly, stop at any time and return to natural breathing.
5. 5If you are pregnant or have a heart condition or serious health problem, ask a medical professional first. This is not medical advice.