Yoga · 2-3 minutes
Humming bee breath
A soothing practice where you hum like a bee on the exhale, releasing tension and calming the mind quickly.
Read more All yoga
Breathing (Pranayama)
Alternate nostril breathing
A calming breathing practice that alternates breath between the two nostrils to balance the mind and reduce stress.
- Sanskrit name
- Anulom Vilom / Nadi Shodhana
- Level
- Beginner
- Hold / duration
- 3-5 minutes
- Best for
- Stress, focus, and before meetings
How to do it - step by step
- 1
Sit comfortably with a straight back, shoulders relaxed, and eyes gently closed.
- 2
Rest your left hand on your knee. Raise your right hand and fold the index and middle fingers.
- 3
Close the right nostril with your thumb and inhale slowly through the left for four counts.
- 4
Close the left nostril with your ring finger, release the right, and exhale for four to six counts.
- 5
Inhale through the right, close it, and exhale through the left. That is one round.
- 6
Continue for 10 rounds, then rest with a few normal breaths and open your eyes.
Benefits
- Calms the nervous system and reduces stress and anxiety.
- Improves concentration and mental clarity.
- Encourages slow, deep breathing and better lung capacity.
- Helps prepare for sleep when practised in the evening.
Precautions - who should be careful
- Never force or hold your breath; keep it gentle and smooth.
- Skip it or go very slowly with a blocked nose or a cold.
- If you feel dizzy, stop and breathe normally.
- People with heart or breathing conditions should check with a doctor first.
Easier and deeper versions
- Easier: breathe in and out through both nostrils slowly for one minute.
- Deeper: add a short, gentle pause after each inhale once you are comfortable.
Do it at your desk
- Sit upright on your chair with feet flat on the floor and practise for two minutes between tasks.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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