• It also helps to alleviate respiratory allergies that cause hay fever, sneezing, or wheezing
  • Helps harmonize the left and right hemispheres of the brain, which correlates to the logical and emotional sides of our personality.
  • It helps to balance hormones and maintains body temperature.
  • Lowers heart rate and reduces stress and anxiety
  • Fosters mental clarity and an alert mind.


  • It is a good idea to do a short meditation after doing this pranayama.
  • This breathing technique can also be practiced as part of the Padma Sadhana sequence.

How to do

  • Sit comfortably with your spine erect and shoulders relaxed. 
  • Place your right thumb on your right nostril and breathe with the left nostril.
  • Take 5 seconds to breathe. Now hold the breath in (Kumbhaka) for 5 seconds and then remove the right thumb from the right nostril and place the middle and ring finger on the left nostril and then release the breath from the right nostril.
  • Then hold the breath out for 5 seconds and remove the middle and ring finger from the left nostril and keep the thumb of your right hand on the right nostril and then leave the breath out from the left nostril.