Close the right nostril with your thumb and inhale slowly through the left, then close the left with your ring finger and exhale through the right. Inhale right, switch fingers, exhale left, and that is one round.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 5 minutes of slow rounds, once or twice a day.
Never force air through a blocked nostril; skip it with a heavy cold and just breathe slowly instead. Stop and breathe normally if you feel dizzy, and leave out breath holds; the basic version does not need them.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.