Alternate Nostril Breathing
Best for: A focused left/right rhythm with no breath holds in these presets.
Breathe in left
In Breath Tempo
This is the actual timer setup used by the app. Change the preset if you want a softer or longer version before starting.
- Selected preset
- Gentle · 13 cycles
- Rhythm
- Breathe in left 3 sec · Breathe out right 4 sec · Breathe in right 3 sec · Breathe out left 4 sec
- Breath holds
- No holds in this preset
- Safety level
- Gentle
This practice can start directly from the timer, but comfort still matters more than finishing.
Related goals
Use this rhythm inside a broader path for sleep, focus, stress, or a first gentle session.
How to practice
Alternate nostril breathing is a focused, balancing pattern that moves attention gently from one side to the other — breathe in on one side, out on the other, then reverse. You can use a hand to softly close one nostril at a time, in the classic yoga style sometimes called Nadi Shodhana, or simply follow the left and right cues on screen without touching your nose. Keep the breath light and even, and let the timer guide each change of side.
Many people use this as a quiet focusing practice — a way to settle and centre before work or study. These presets keep the breath flowing with no holds, so it stays gentle and approachable. Keep each breath soft rather than deep, and if the hand position feels fiddly, just follow the cues and breathe normally. Pause and return to easy breathing any time the pattern starts to feel like effort.
- 1Breathe in left· 3s
- 2Breathe out right· 4s
- 3Breathe in right· 3s
- 4Breathe out left· 4s
Articles about this exercise
A little background reading, before or after your session.