Alternate Nose Breath: The Pranayama Practice That Clears Energy and Balances the Mind (Includes 30 Modifications)
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Feeling anxious, foggy, or off-center?
Let’s come back to breath—one nostril at a time.
Meet Alternate Nose Breath —a calming pranayama technique from the Chakra Chair Yoga Card Deck that brings harmony to your body, focus to your mind, and spaciousness to your breath. It stimulates the left and right energy channels, balancing the brain hemispheres and clearing emotional static.
One nostril opens, the other rests. Breath flows. Thoughts settle. And your inner compass gently realigns.
You don’t need to sit cross-legged. You don’t need to do it perfectly. You just need your yogic breath, and a moment of presence.
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5 Steps To Master the “Alternate Nose Breath” Pranayama Exercise
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Step 1: Sit Upright
Sit comfortably on a chair (or cross-legged on your mat), spine tall, feet grounded.
Step 2: Thumb to Right Nostril
Place right thumb gently on the right nostril to close it.
Step 3: Inhale Left Nostril
Lower your index and middle fingers. Inhale slowly through the left nostril.
Step 4: Close Left, Exhale Right
Use your ring and pinky fingers to close the left nostril. Release the thumb. Exhale through the right nostril.
Step 5: Inhale Right, Exhale Left
Inhale through the right nostril. Switch again: close right nostril with thumb, exhale through the left. Repeat.
This simple pattern balances the nervous system and creates clarity with each breath cycle.
Now let’s explore 30 creative ways to customise the Alternate Nose Breath practice.
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10 Beginner Modifications For the “Alternate Nose Breath” Pranayama Exercise
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Beginner Modification 1: Use a Tissue
Lightly hold a tissue to cover a nostril instead of fingers.
Beginner Modification 2: Skip the Hands
Mentally visualise breath entering and exiting alternate nostrils.
Beginner Modification 3: Sit Against Wall
Use the wall for back support to stay upright.
Beginner Modification 4: Shorten the Cycle
Inhale and exhale once on each side instead of multiple rounds.
Beginner Modification 5: Hand Rest on Chin
Use opposite hand to prop up the elbow holding the nose.
Beginner Modification 6: One Round Only
Start with just one cycle—that’s enough to shift energy.
Beginner Modification 7: Soft Gaze or Eyes Open
Keep eyes softly open if closing them feels too internal.
Beginner Modification 8: Focus on Exhale
Emphasise the exhale to ground and release.
Beginner Modification 9: Add Gentle Mantra
Mentally say "inhale" and "exhale" with each breath for focus.
Beginner Modification 10: Use Right Hand Only
Skip alternating hands—just use the right hand for simplicity.
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10 Intermediate Modifications For the “Alternate Nose Breath” Pranayama Exercise
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Intermediate Modification 1: Slow the Breath
Inhale for 4 counts, exhale for 4 counts.
Intermediate Modification 2: Eyes Closed
Close the eyes to enhance inward awareness.
Intermediate Modification 3: Add Light Hold
Pause gently at the top of the inhale.
Intermediate Modification 4: Use Mudra
Form Vishnu mudra with the right hand.
Intermediate Modification 5: Sit Taller
Elongate spine with every inhale.
Intermediate Modification 6: Gentle Background Music
Play soft instrumental music to support relaxation.
Intermediate Modification 7: Try Left-Handed
Switch hands and use your left to guide breath.
Intermediate Modification 8: Extend to 5 Minutes
Increase duration for deeper impact.
Intermediate Modification 9: Journal After
Write one word that describes how you feel afterward.
Intermediate Modification 10: Pair with Visualisation
Imagine light traveling up one nostril and down the other.
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10 Advanced Modifications For the “Alternate Nose Breath” Pranayama Exercise
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Advanced Modification 1: Breath Retention
Hold the breath gently at the top and bottom of each cycle.
Advanced Modification 2: Inhale for 6, Exhale for 8
Extend the exhale for calming the nervous system.
Advanced Modification 3: Add Silent Mantra
Mentally repeat "So" on inhale, "Hum" on exhale.
Advanced Modification 4: Alternate with Ujjayi
Use slight throat constriction for oceanic breath sound.
Advanced Modification 5: Mirrorless Practice
Practice in total silence and stillness, without visual cues.
Advanced Modification 6: Transition to Meditation
After several rounds, sit in silence with natural breath.
Advanced Modification 7: 7-Minute Timer
Set a timer and commit to full presence.
Advanced Modification 8: Practice Before Sleep
Use the breath to release tension before bed.
Advanced Modification 9: Use a Mala
Track rounds using a 27- or 54-bead mala.
Advanced Modification 10: No Thought Practice
Let go of counting, mudra, or mantra. Just feel the breath.
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Conclusion: Alternate Nose Breath Pranayama Practice Helps You Reset and Recenter
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The Alternate Nose Breath pranayama exercise reminds your body how to balance without effort.
It teaches your breath to move with intention, your mind to rest in rhythm, and your energy to harmonise with grace.
Whether you’re calming anxiety, preparing for focus, or inviting a moment of peace, this practice meets you where you are—with gentle wisdom.
You’ll find this and dozens more serene, supportive chair yoga practices in the Chakra Chair Yoga Card Deck.
No rush. No judgment. Just breath, a chair, and a return to center.
