Alternate Nostril Breathing (From Left to Right)



Sit on the floor or on a chair, making sure to keep the spine straight.


Keep eyes closed to focus easily on your breath.


Right hand is in Gyan Mudra resting on your right knee. Using your left hand you will be closing and opening each nostril as you inhale through the right nostril and exhale through the left nostril. You can use your thumb and index or thumb and small finger to breathing sequence.


“Sat Nam”
Translation: Sat; truth. Nam; identityChanting Instructions: SilentSummary: A Bij (seed) mantra, Sat Nam contains all the knowledge of a tree. Words are like seeds; they can grow beauty or destruction. 


Bring your left hand to the nose. Using your thumb (to close your left nostril) inhale through the right nostril.  Using your index or small finger (close your right nostril) to exhale through the left nostril. Continue this back and forth breathing pattern. The breath should always be full and relaxed. 


Inhale and hold your breath for 15-20 seconds. Repeat this three times, then relax. Sit silently for two minutes.