Alternate Nostril Breathing (Nadi Shodhana) is breathing through one nostril at a time, switching sides. A classic yoga practice for steadiness before meditation. Early studies are small but encouraging.
How do you do Alternate Nostril?
- Your right thumb closes the right nostril; your ring finger closes the left.
- In through the left, out through the right.
- In through the right, out through the left. That's one round.
The rhythm
In 4sOut 4s
The default rhythm is the gentlest standard one; the app also offers 3 or 5.
What does the research say?
A classic yoga practice for steadiness before meditation. Early studies are small but encouraging.
Evidence grade C · Early research: Small, uncontrolled or non-randomized studies, or mixed results. Grades describe evidence for feeling calmer, more alert or more focused, never a claim about treating a condition.
Sources
Who should take care with Alternate Nostril?
Before a session the app shows a short caution when it applies:
- Everyone: Blocked nose? Imagine the switch and breathe through both.
Oxigen is a wellness app, not a medical device. It does not diagnose, treat, cure, or prevent any medical condition. If you have a health condition or are pregnant, talk to your doctor before starting, and keep following your care plan.
How Oxigen guides Alternate Nostril
- Rhythms: 4, 3 or 5.
- Session length: 3, 5 or 10 minutes.
- Included with Oxigen Premium.
- An orb, a rhythm ring, haptics and optional sound guide each breath, with “I feel unwell” always on screen.
Similar balancing techniques
Updated November 8, 2026. Copy reviewed against Oxigen’s claims policy and technique reference.