Unilateral Nostril Breathing

Why it works

Unilateral nostril breathing is effective for calming a racing mind or anxious thoughts. It also promotes mental clarity through an increased sense of spaciousness.

How to practice

1. Place your right thumb to the side of your right nostril, and your ring finger on your left nostril.
2. 1. Block your right nostril and inhale through the left side for a count of 2. 2. Hold your breath at the top of the inhale for 2. 3. Exhale left for a count of 4. 4. Switch to inhaling through the right side for 2. 5. Hold for 2. 6. Exhale right for 4.

Good to know

The ratio of inhale to exhale is important here—you want your exhale to be twice as long as your inhale. The recommendation is to initially start with inhaling for 2, holding for 2, and exhaling for 4. You can work up to 3-3-6 or 5-5-10 if you have sufficient lung capacity.