{"id":60169,"date":"2020-10-30T07:32:28","date_gmt":"2020-10-30T07:32:28","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/alternate-nose-breath-2\/"},"modified":"2025-08-04T09:46:04","modified_gmt":"2025-08-04T09:46:04","slug":"alternate-nose-breath-2","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/alternate-nose-breath-2\/","title":{"rendered":"Alternate Nose Breath"},"content":{"rendered":"

Raise hand near nose with all fingers pointing up. Keep thumb up while bringing index and second finger down (last two fingers stay up). Place thumb onto right nostril (close airway). Inhale up through left nostril. Close the left nostril off with the two fingers that are pointing up and exhale through the right nostril. Inhale up the right nostril. Close the right nostril and exhale through the left nostril. That is one round. <\/p>\n

Alternate Nose Breath: The Pranayama Practice That Clears Energy and Balances the Mind (Includes 30 Modifications)<\/strong><\/h2>\n
\n

Feeling anxious, foggy, or off-center?<\/p>\n

Let\u2019s come back to breath\u2014one nostril at a time.<\/p>\n

Meet Alternate Nose Breath<\/strong> \u2014a calming pranayama technique from the Chakra Chair Yoga Card Deck<\/a><\/span> 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.<\/p>\n

One nostril opens, the other rests. Breath flows. Thoughts settle. And your inner compass gently realigns.<\/p>\n

You don\u2019t need to sit cross-legged. You don\u2019t need to do it perfectly. You just need your yogic breath<\/a>, and a moment of presence.<\/p>\n
\n

5 Steps To Master the \u201cAlternate Nose Breath\u201d Chair Yoga Exercise<\/strong><\/h2>\n
\n

Step 1: Sit Upright<\/strong>
\nSit comfortably on a chair (or cross-legged on your mat), spine tall, feet grounded.<\/p>\n

Step 2: Thumb to Right Nostril<\/strong>
\nPlace right thumb gently on the right nostril to close it.<\/p>\n

Step 3: Inhale Left Nostril<\/strong>
\nLower your index and middle fingers. Inhale slowly through the left nostril.<\/p>\n

Step 4: Close Left, Exhale Right<\/strong>
\nUse your ring and pinky fingers to close the left nostril. Release the thumb. Exhale through the right nostril.<\/p>\n

Step 5: Inhale Right, Exhale Left<\/strong>
\nInhale through the right nostril. Switch again: close right nostril with thumb, exhale through the left. Repeat.<\/p>\n

This simple pattern balances the nervous system and creates clarity with each breath cycle.<\/p>\n

Now let\u2019s explore 30 creative ways to customise the Alternate Nose Breath practice<\/strong>.<\/p>\n
\n

10 Beginner Modifications For the \u201cAlternate Nose Breath\u201d Pranayama Exercise<\/strong><\/h2>\n
\n

Beginner Modification 1: Use a Tissue<\/strong>
\nLightly hold a tissue to cover a nostril instead of fingers.<\/p>\n

Beginner Modification 2: Skip the Hands<\/strong>
\nMentally visualise breath entering and exiting alternate nostrils.<\/p>\n

Beginner Modification 3: Sit Against Wall<\/strong>
\nUse the wall for back support to stay upright.<\/p>\n

Beginner Modification 4: Shorten the Cycle<\/strong>
\nInhale and exhale once on each side instead of multiple rounds.<\/p>\n

Beginner Modification 5: Hand Rest on Chin<\/strong>
\nUse opposite hand to prop up the elbow holding the nose.<\/p>\n

Beginner Modification 6: One Round Only<\/strong>
\nStart with just one cycle\u2014that\u2019s enough to shift energy.<\/p>\n

Beginner Modification 7: Soft Gaze or Eyes Open<\/strong>
\nKeep eyes softly open if closing them feels too internal.<\/p>\n

Beginner Modification 8: Focus on Exhale<\/strong>
\nEmphasise the exhale to ground and release.<\/p>\n

Beginner Modification 9: Add Gentle Mantra<\/strong>
\nMentally say “inhale” and “exhale” with each breath for focus.<\/p>\n

Beginner Modification 10: Use Right Hand Only<\/strong>
\nSkip alternating hands\u2014just use the right hand for simplicity.<\/p>\n
\n

10 Intermediate Modifications For the \u201cAlternate Nose Breath\u201d Pranayama Exercise<\/strong><\/h2>\n
\n

Intermediate Modification 1: Slow the Breath<\/strong>
\nInhale for 4 counts, exhale for 4 counts.<\/p>\n

Intermediate Modification 2: Eyes Closed<\/strong>
\nClose the eyes to enhance inward awareness.<\/p>\n

Intermediate Modification 3: Add Light Hold<\/strong>
\nPause gently at the top of the inhale.<\/p>\n

Intermediate Modification 4: Use Mudra<\/strong>
\nForm Vishnu mudra with the right hand.<\/p>\n

Intermediate Modification 5: Sit Taller<\/strong>
\nElongate spine with every inhale.<\/p>\n

Intermediate Modification 6: Gentle Background Music<\/strong>
\nPlay soft instrumental music to support relaxation.<\/p>\n

Intermediate Modification 7: Try Left-Handed<\/strong>
\nSwitch hands and use your left to guide breath.<\/p>\n

Intermediate Modification 8: Extend to 5 Minutes<\/strong>
\nIncrease duration for deeper impact.<\/p>\n

Intermediate Modification 9: Journal After<\/strong>
\nWrite one word that describes how you feel afterward.<\/p>\n

Intermediate Modification 10: Pair with Visualisation<\/strong>
\nImagine light traveling up one nostril and down the other.<\/p>\n
\n

10 Advanced Modifications For the \u201cAlternate Nose Breath\u201d Pranayama Exercise<\/strong><\/h2>\n
\n

Advanced Modification 1: Breath Retention<\/strong>
\nHold the breath gently at the top and bottom of each cycle.<\/p>\n

Advanced Modification 2: Inhale for 6, Exhale for 8<\/strong>
\nExtend the exhale for calming the nervous system.<\/p>\n

Advanced Modification 3: Add Silent Mantra<\/strong>
\nMentally repeat “So<\/em>” on inhale, “Hum<\/em>” on exhale.<\/p>\n

Advanced Modification 4: Alternate with Ujjayi<\/strong>
\nUse slight throat constriction for oceanic breath sound.<\/p>\n

Advanced Modification 5: Mirrorless Practice<\/strong>
\nPractice in total silence and stillness, without visual cues.<\/p>\n

Advanced Modification 6: Transition to Meditation<\/strong>
\nAfter several rounds, sit in silence with natural breath.<\/p>\n

Advanced Modification 7: 7-Minute Timer<\/strong>
\nSet a timer and commit to full presence.<\/p>\n

Advanced Modification 8: Practice Before Sleep<\/strong>
\nUse the breath to release tension before bed.<\/p>\n

Advanced Modification 9: Use a Mala<\/strong>
\nTrack rounds using a 27- or 54-bead mala.<\/p>\n

Advanced Modification 10: No Thought Practice<\/strong>
\nLet go of counting, mudra, or mantra. Just feel the breath.<\/p>\n
\n

Conclusion: Alternate Nose Breath Pranayama Practice Helps You Reset and Recenter<\/strong><\/h2>\n
\n

The Alternate Nose Breath pranayama exercise<\/strong> reminds your body how to balance without effort.<\/p>\n

It teaches your breath<\/a> to move with intention, your mind to rest in rhythm, and your energy to harmonise with grace.<\/p>\n

Whether you\u2019re calming anxiety, preparing for focus, or inviting a moment of peace<\/strong>, this practice meets you where you are\u2014with gentle wisdom.<\/p>\n

You\u2019ll find this and dozens more serene, supportive chair yoga practices in the Chakra Chair Yoga Card Deck<\/a><\/span>.<\/p>\n

No rush. No judgment. Just breath, a chair, and a return to center<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Raise hand near nose with all fingers pointing up. Keep thumb up while bringing index and second finger down (last two fingers stay up). Place thumb onto right nostril (close airway). Inhale up through left nostril. Close the left nostril off with the two fingers that are pointing up and exhale through the right nostril. […]<\/p>\n","protected":false},"featured_media":67816,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[46,47,45],"pose_anatomy":[],"pose_chakras":[70,67,68],"pose_therapy":[71,80,81,89],"pose_drishti":[],"pose_dosha":[],"pose_meridian_lines":[],"class_list":["post-60169","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-restorative","pose_types-seated","pose_types-seated-floor","pose_chakras-crown-centre","pose_chakras-heart-centre","pose_chakras-throat-centre","pose_therapy-anxiety","pose_therapy-eye-fatigue","pose_therapy-fatigue","pose_therapy-stress"],"acf":[],"yoast_head":"\nHow to teach Alternate Nose Breath Pose - GeorgeWatts.org<\/title>\n<meta name=\"description\" content=\"Raise hand near nose with all fingers pointing up. 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